That´s an amazing post!
Speaking of personal experience I think sometimes I can be affected by procrastination, especially when studying for a exam that I know its easy to pass or the content is more boring...

But most of the times I overcome it and I think everybody can do it, with some easy steps, starting for example for the 2 you just explained...
One trick that I use when I need to work offline is turning off the internet;
When I need the internet for the work I´m developing I decide to leave my house and go to my grandmother's house where I feel some pressure of doing the job and not letting people down. (especially people that I care about, like her).