Hmm, the old writer's block thingy, huh?
I agree with Gyppo about finding out what works for you... Here's what works for me:
Read it again, Sam!
Go back over what you've written - particularly bits you're proud of. This fires your enthusiasm, reminds you that yes, you can write, actually, and helps you to get back into the flow of writing. The key is to review things, not edit them to obliteration!
Find something that inspires you.
Keep a little notebook with you and write down things that amuse you during the day - it can be anything, from overheard conversations in a coffee shop or on the bus, to amusing items on the news, to a particularly juicy sentence you've read somewhere. Then, when you're stuck for inspiration, you just have a good old read... If nothing else, it will make you smile and give you a little more perspective to the problem at hand.
Put away the big stick!
Don't be so hard on yourself - the worst thing you can do when you're stuck for ideas is beat yourself up about it. Remind yourself about why you love words in the first place - pick up your favourite book, listen to a great song or read something that inspires you. By getting back in touch with your 'first love', you will relax and be in a better position to be inspired again!
On the procrastination point - definitely set small, regular goals and stick to them. Plan a reward for each stage if you need extra incentive (nice coffee always works for me!)
Hope this helps!
Miranda x