Do you have any tips to overcome procrastination?

I’m a 17 year old girl living in Italy and studying in a pretty demanding high school. I’ve been aware of having a problem with procrastination for a really long time, probably since middle school, but I feel like I am at a point we’re it’s too difficult to ignore, I don’t know if that qualifies me for having chronic procrastination or something. It’s really hard for me to do school work so I always end up doing stuff last minute (studying at 4am etc) and that generally happens when something is my responsibility (for example I am the president of a school club and I struggle with organising stuff and sending emails). With schoolwork it’s even harder because the second I start doing it I feel like there is someone just screaming in my head to not do it . That probably is because I am a perfectionist and I am overwhelmed with all the stuff I have to do. But that doesn’t explain why I procrastinate even the easiest chore, for example: yesterday I had to go get my charger in another room but I procrastinated for a few hours so I ended up going to sleep at 3 am, and it required only like twenty seconds to do it. I know often times procrastination is connected to ADHD and executive dysfunction but I feel like I am not struggling as much plus I am not a really impulsive person and do not have to many issues with concentrating on stuff Idk. I know it’s a very common difficulty so I am wondering if anyone has a specific tip that worked for them! Thank you a lot!!