You can also get someone to act as a coach. It could be someone you know, or someone who does that
professionally. Or you could use this forum or a forum such as the Procrastinators Anonymous website:
you can post a goal such as "in the next half-hour I plan to do A, B and C" and then half an hour later
post whether you did or not. Try to be realistic about what you can reasonably expect yourself to get done.
When you stop playing around on the computer, be nice to yourself, especially for the first few seconds.
You can say "Yay! I got off the computer!", not criticize yourself for how long you were on. One of the
difficulties in ending a session of distraction on the computer is not wanting to go through those first
few seconds of realizing how late the time is.
I like having a face clock easily within view, near the computer screen. A computer clock as a program on
the computer screen doesn't seem as real somehow.
I like to do some kinds of thinking with a piece of paper, off the computer.
Using the computer is a bit like reading a book. Well, the computer can be a lot more distracting and difficult to stop. But here's' what I do with reading: I choose where I'm going to stop, and cover the first few words of the next paragraph with a stick-note. This makes a huge difference. I don't feel any big battle of will taking place in my mind. The two sides of the battle are just starting to look up and think about maybe picking up their weapons when the battle is already over. If there's a stick-note, I almost always stop reading there, with little or no apparent effort. If there isn't, I usually kindof accidentally see the next few words of the next paragraph and pretty soon I'm thinking I might as well read the whole paragraph and pretty soon half an hour has gone by and I'm still reading.
Doing a bit of physical exercise, e.g. pacing back and forth a few times now and then as a break from the computer, can help you concentrate and have more control. A real, full aerobic workout is supposed to help you concentrate for the following 4 hours.
Inability is an abstract thing involving comparison with alternate universes; it cannot be experienced.