god I realize how cheesy this sounds. There's really no way to talk about this, talk is very, very cheap in this regard. But thank you so much for your perspective and advice, I will incorporate it into my own persctive best as I can.
- Baby steps : define a realistic goal for a day (even it needs only 30 min. to achieve) and just make it. The next day take a bit more important goal. One goal a day. Just one. But every * day.
- Leverage the shame : make sure your screen is visible by everybody in your office. That way you will feel a bit ashamed if you spend too much time on FB. That "shame" will drive you to work.
- Disconnect : if your job does not require Internet, simply disconnect your computer. Or edit your host file to redirect facebook.com to 127.0.0.1 during daytime