Not feeling motivated and buffering

I’m currently working in home office and I have lots of thoughts about how I don’t want to do my work. They are a mix of “I don’t want to”, “It’s not fun”, “It’s hard”, “I could make mistakes” and so on. To avoid the emotions I buffer with being on the internet, facebook and netflix. I know that self coaching would help me stop buffering and do my work, but I don’t do it.
Whenever I get aware that I’m buffering and have the thought, that I could coach myself and I know that that would get me start my work, my brain jumps to the thoughts above and then I just continue buffering and don’t coach myself.
How can I get out of that circle of buffering and not coaching myself?