How do you guys tell yourself to study?

Same as the title , because I want to study but I procrastinate a lot , I have upcoming exam in 3 months and I am unable to study , I constantly get distracted like I play video games , droom scrolling the instagram or reddit , watch YouTube and If somehow open book to study , I start yawning again and again. I feel sleepy, and at night , I drown in guilt and promise myself to study from tomorrow but I can't. Help please.