It wasn't until I learned to push myself to give my day job a top notch performance and eke out four more hours of coding at night, that things really started to take off.
It is similar to losing weight for me, in that all the mind tricks and fancy diets didn't do a thing until I learned to accept the hunger that comes with actually losing weight.
Once you see all the possible reasons people procrastinate listed in front of you, and a plan of action for each scenario, it's pretty difficult to procrastinate because every time you find yourself in a potential procrastination scenario your brain goes "oh hang on, I know what I'm doing, it's X from Feeling Good". At that point you can execute the anti-procrastination plan, or, as in my present case, I don't even bother any more because I've done it enough to know I'll invariably end up getting to work and so I just go right ahead and do it.
The key thing here is you need to (a) be committed to change and (b) you need to study the book and do the exercises. Refreshing my procrastination pattern matching memory from time to time by rereading the section is critical. Many people aren't ready to stop procrastinating because they're not ready to take action. But just like debugging code, you just have to follow the chain of dependencies until you deal with successive root causes. Prochaska's "Changing for Good" put me on the path of awareness in this regard. Once you know what your brain is doing it's pretty difficult not to make progress.
You may find evidence to support this (and other information about habits) in The Power of Habit by Charles Duhigg. http://www.amazon.com/The-Power-Habit-What-Business/dp/14000...
From personal experience, I've found the Seinfeld Calendar to be powerful, which is similar to the idea the author wrote about. http://lifehacker.com/281626/jerry-seinfelds-productivity-se...