I want to stop procrastinate and buffer

Two weeks ago I started working as a full-time relationship coach. what I have noticed is that I procrastinate and buffer a lot.’
I want to stop but I have a lot of mind drama. Yesterday I did a unintentional model and I would love some coaching on it. Do you have some feedback on my model?

C: Monday hour one, activietes on calender.
T: It is hard to follow through
F: Powerless
A: Buffer with my phone(instagram). Do not do things on the calendar, judging myself for not doing the things on the calender, make excuses
R:fail ahead of time