Procrastination is routine in PhDs. It is the norm, you are not alone. Millions have been there before you, millions will be there after you.

First is a 100% anti natural work to do, only using your mind.

Lots of people forget the basics like eating well, resting well, or doing exercise.

For me for example, having a routine of exercise was essential, because your job does not require exercise, like most jobs did 100 years ago.