Each of these skills must be learned and practiced first before you can use them.

This is so important! Those who are serious about decreasing their procrastination - and who have enough motivation to bootstrap the process - should only work on a few skills at a time. As Luke mentions, mental contrasting was quick and easy, but goal setting is still a challenge. Trying to do everything at once will likely fail.

Personally, I've been focusing on clear goal-setting, making those goals visible, and cutting out distractions while working. Now, the moment I notice my procrastination, I can do these automatically. Next is probably recognizing my own successes and doing some mental contrasting.