One thing I've found useful is just to stop and think about what I'm doing and why I'm doing it every hour or so.<p>Much of the time the answer becomes "browsing the internet because I'm bored" and the conscious act of thinking about it allows corrective action to be taken. Even if I don't want to work, I can at least do something constructive like some chores instead of wasting time.
I've been working on IPTV systems for 10+ years. As a result, I can't sit and watch TV because that's like working. Sometimes months will go by and I haven't watched a single 30 minute TV show.<p>Unfortunately, my time is not as fungible as I'd like. The time I used to spend watching TV is instead filled with things not much more productive. I simply don't have the physical or mental energy after 8pm to do much more than read a book, the newspaper or random web sites.
One suspects that "giving up random pootling around on the Internet" would be a more modern equivalent for most people, despite TFA being from 2016.