Long-term behavior-change is extremely difficult, but the strategy that I have been experimenting with recently and having success with is context-sensitive rules (commonly called "implementation intentions" by behavioral researchers). The form of these rules is "if-then," although I often phrase them in a way such that the "if-then" is implied.
For example, like you, I was procrastinating far too much at work. This was driven mainly by two problems: 1) I'm somewhat addicted to the Internet, and 2) there are many things with my job that I'm either bored with or just uncomfortable doing. The result was that I would procrastinate by going on the Internet.
I finally decided to make a rule: "No non-work-related Internet at work." Or in the "if-then" format: "If I am at work, then I will not use the Internet for non-work purposes."
This rule has worked for me. It forced me to confront the discomfort that I was having with the task at hand. I also try to focus on completing only one particularly challenging or distasteful task that I have been procrastinating on per day, and I try to do it first thing in the morning. The positive feeling that it generates is amazing.
I have adopted other rules as well, such as to lose fat. I have a rule to only eat during an 8-hour feeding window from 12PM to 8PM (intermittent fasting). While I am at work, I also only eat a huge mixed salad (with grilled chicken, hard-boiled eggs, and tuna salad) every single day. I don't allow myself to use the vending machine or to eat goodies that people bring in or eat pizza on Fridays (pizza day). When I'm not at work, I'm a little more flexible.
I try not to design rules that expect me to be perfect all day every day. My rules are designed in a way that help me to be perfect only during specific contexts.
I think the reason that setting rules for ourselves is so often successful is because it eliminates the need to make decisions. Every time you allow yourself to make a decision, you give yourself the opportunity to make a bad decision, which you will do at times of low willpower, which pretty much everyone goes through (willpower is an exhaustible resource).
So my recommendation is to try to design some context-sensitive rules (i.e. rules that you will follow at certain times or certain places) and adapt them as necessary so that they work for you. Remind of yourself that your rules will make your life better and that you are free to change them if you find that they don't serve you, or else your brain might rebel at the perception of the pain of discipline.
If your rules take a lot of willpower, they will eventually fail guaranteed.
Krugman is just a ridiculous hack.