The thing standing between procrastination and daily progress is ritual
I went from being a quite a bad procrastinator to making quite strong progress in running and learning the piano. One of the secrets was setting specific times to do these things such that I can't wriggle out. For example I run on Monday, Wednesday and Friday mornings rather than the more vague "three times a week" which gives wiggle room on a given day. I also set modest goals of two 5ks and one longer run (up to 10k). For piano, I aim for twenty minutes a night minimum, five nights a week minimum after dinner (week nights but sometimes I have to be flexible and drop a weeknight and do a weekend). I won't be an Olympic runner or Mozart but I'm heck of a lot fitter and better at the piano after a surprisingly short amount of time.My 'secrets' are rather boring; schedule specific times, keep it achievable and don't overdo it in the early days. Little and often works wonders and you build the ritual / habit that way. You can then scale the frequency and length of time per session accordingly.Strangely, having kids made me much better at this too. When I had loads of free time I wasted a lot more of it. Now my free time is very limited, it's much more precious.