I am too lazy to type an answer at this moment - I am super tired.
You can read this thread for inspiration.

I do the force-yourself to do stuff based on social obligation model. say you'll do stuff, and it's stuff you'll be shamed and embarassed if you don't do it.

I once used a kitchen timer for good results. It was especially good for timing 10 minute bursts since I often used perfectionism as an excuse to dawdle on one task rather than start another.

"cutting the number of times I look at MeFi and feeds down to twice/thrice during work" Cut it to zero during work time. Also, keep personal and business email separate and leave the personal email until the end of the work day. Do the same with phone time.

Kitchen timer stuff ever worked for me cause I knew it was just a button I pushed to do THIS and thus, NOT REAL. however, making promises to friends, so much more real, make a whole bunch of promises.

OK, this may only work for me, but...

I like to roll on a feeling of accomplishment, so what I do is make a to-do list of everything. Everything! Like, looking at Monday's list (I work online, from home) I see

1. email Mum
2. Muscle/Nerve: 10 articles
3. Neurology: case reports
4. water plants
5. Situps
6. online shopping Jet bd present
7. empty dishwasher
8. Metaverse 15 min
9. J Am Psych: 15 articles


etc. etc. That was my a.m. list. Then I merrily go through it, humming to myself as I cross stuff off the list. Nothing like the accomplishment of going "well I've got THAT done, as you strike through "surf metafilter". The trick is to mix in longer tasks with shorter "tasks" and tell your mind they are equally as important. That way, you can slog through 10 boring articles of neurology case reports because you know that once you're finished that, you'll have an easy check-off to do when you water the plants.

It's all about fostering the feeling of accomplishment. But again, it may only work for me and my deep-seated need for validation :)

I just caught myself procrastinating by reading links on getting things done.

Leechblock

And shaming to do lists.