Procrastination means to postpone the doing of something we want to do, to a later time, usually known. The desire to delay an action usually derives from an imagination that it will be unpleasant to do it now, it will take a long time to do this, it will connected to some suffering or being uncomfortable with something, or any other negative image. 

At the same time there is a feeling of something else we can do that makes us pleasure, relaxation or fun, and then we actually do this. Its a very quick feeling or image inside us. 

Usually it is an action that doesn’t takes energy, something that we can do in the natural flow of life. an option that is perceived more enjoyable and requires us less. 

If we say to ourselves "I want to make this phone call now" and simultaneously we have an image that it will be annoying - Imagination usually win the thought and we won't do that phone call. 

There is an option in this example - we can easily imagine the conversation light and easy and indeed it will be like that. 

The key is to recognize the fast images that pass inside us when we intend to do something or even just thinking about a certain action. Then we can focus on what we really want to do, and see that action as much more easy than what our mind shows us.