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Not all delaying is the same thing. Some of it is wanting it perfect, some of it is expecting to fail the way you did last time, and some of it is being genuinely busy with everything except the one job.
They need different answers. If it is standards, agree on a worse version and hand that in. If it is old failure, pick something small enough to succeed at and build up from there. If it is busyness, the only move that works is naming the task you are dodging out loud, because everything else you are doing makes such a good alibi. Working out which one you are in takes a minute and saves a week.
Qur’an and Sunnah
The ways you take differ greatly (Quran 92:4). Your way of stalling has its own shape, so the way out of it will have one too.
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
What the research says
The large meta-analysis of procrastination found several predictors pulling in different directions, chiefly how unpleasant the task feels, how much you believe you can do it, and how far away the deadline sits. That fits the idea of distinct types loosely rather than exactly. The three categories themselves come from clinical practice, not from that data.
Steel P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure.. Psychological bulletin doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Why it works
Advice only fixes a problem when it is aimed at the right driver.
This one is still a draft. It is waiting on a scholar and a clinician to read it before it is published.
Near this one
Keep your clearest hours for the work that needs a clear head. Fold the laundry when you are half awake, not at ten in the morning when you have finally come alive.
If someone close to you has become the person who chases you, that arrangement is wearing you both down, even on the days it works. It is worth naming out loud and changing on purpose.
Working towards something you want will carry you further than working away from something you dread. Before you start, name in your own words what the finished thing gets you.