Think of your long term goal. What is it that you really want to achieve? Write it down.
Now come up with a quick phrase, question or call to action for yourself that will help you to get OFF your phone/tv when you most need to. Some examples may be:
“Is this helping me towards my goals?”
“Will anything I’m doing here benefit me in the future?”
“Do I NEED to be on here?”
Have a think and come up with one or two that will work best for you. Next time you find yourself in the situation where you become consciously aware that you’re wasting time, ask yourself ‘the question’ and if the answer is “no not really”, then it’s time to put your efforts elsewhere!