So I create digital to do lists all on one document, that way I can copy what I didn't complete and possibly add to it for the next day. This process (along with highlighting completed and highlighting missed tasks) gives you a good sense of what you're procrastinating.
When things really build up and you begin to feel the burden. The trick is giving yourself deadlines. I got to the point where I have a timeline for the next 4 months. So I get through daily tasks as quick as possible and grind away at the tasks due this week, then try to get a headstart on the next week.
then get sidetracked as one thing leads to another. Once you recognise the problem, you can start to build solutions for it.
For example, if getting started is a problem, take the simplest or the more important/urgent task and break it down. Start with the smallest possible part. Work on it for a half hour. Or 5 minutes. Or 2. You want to accomplish something. Quantity doesn't matter at this point. If instead it is a specific kind of task you have trouble with, figure out why and find a solution to that. If you have trouble keeping time, give every task a duration and use a physical timer that is not your phone. Once the duration is over, you move on to the next task, even if the current task isn't finished. Over time your mind will learn that if it doesn't do the thing in the given time, the thing doesn't get done.
Lastly, examine the way you measure success. Finishing 100% of your list every day is not a realistic measure of success and it will leave you feeling demotivated. If you were able to do 40 or 60%, that is good enough! No one gets all their tasks done everyday.
And remember that success begets motivation.