With respect to breaking down tasks, a trick that sometimes works for me is that of I don't want to pick any tasks of my to-do list, spend 5-10 minutes to break up existing ones. That way you don't need to break them down at the start, and you break them down to the point where you're comfortable doing them, when it's time to break them down.

It gets harder and harder to procrastinate when the tasks are smaller and smaller.