How to handle self-dissapointment from not following through with plans?

It seems like every so often when I've been procrastinating hard, I'll come up with some bright idea that I think will solve my problems that I have with distraction. I'll write it down in my notebook and feel a sense that when I follow this new procedure my problems won't be so bad. And the new idea works for maybe a day or maybe a week, and then I go right back to procrastinating again.

This cycle repeats over and over and every time I go against my plans and goals it hurts me. I keep hurting myself when I do this but I want to change. I know change is incremental and take small steps. Everytime I try to break things down into the smallest steps I don't seem to be able to follow through with it.

I'm thinking hard right now and I can't think of an example of a good habit that I have followed through with that has helped me from procrastinating or distracting myself as much. I could list the things that I've tried and failed with but I can't think of any that I've actually succeeded with as a habit long term that has helped me in any way.