Sam Klein: Dunno if this will work for you.
This works if I am online on my phone. Sometimes I start listening to a shiur while I’m browsing random sites. Eventually I cannot concentrate on what I am reading when I’m listening, so I end up going back to the shiur.
On good days I will even open up my email account and take notes on the shiur. Then I email the notes to myself, and sometimes my mom too (I <3 my mom). It’s nice because I just do it without forcing myself to stop surfing the internet. I just replace one activity with another.
Also maybe it would help to change the self-talk. IME, it doesn’t help me to feel ashamed and bad about my behavior. When I do something and feel ashamed, I can use that feeling as an indicator to alter my behavior. When I do that, then I tell myself that I am good. Granted I can get used to focusing on the solutions more often, but the good thing is that the more that I do this the easier it gets next time.
Oh, and tefilla helps too. Please Hashem help me spend my time _______ and help protect me from the evil inclination. Thank you Hashem for protecting me from the evil inclination…
Just some thoughts 🙂