Even if you are stuck in procrastination, you can trick yourself into making progress through leaning on your to-do list. Instead of burning time on something other than what matters to you, procrastinate by working on something else from your to do list. If you procrastinate by starting other projects you really aren’t looking forward to, you can sneakily impart momentum to them so that they are even easier to continue once you get to them.
You can use this same trick to make your breaks much more effective. Use break times to forward other goals. Take a break from one task by doing something further down your priority list. For example, read a book from a prioritized list of books you want to read. To be prepared to best use these times, keep a list of things you would like to do or learn about.