For people with trouble doing stuff like the OP, it is very hard to enforce an incentives or disincentives way to work, since it depends on you. And why would you punish yourself if you don't have to? or why would you delay gratification for something if you don't have to?
I can tell you that if for example I were to buy a chocolate and tell myself that after doing something I could eat the chocolate, then if I can't do it, I will just say f it and eat the chocolate anyway!
I can tell you that if for example I were to buy a chocolate and tell myself that after doing something I could eat the chocolate, then if I can't do it, I will just say f it and eat the chocolate anyway!