Consider the following three steps:

1) Pomodoro Technique. Aim for something like 14-18 pomodori per day. (Assuming 25 minutes per pomodoro.) If you do the math you may think "oh that's not much" but you'll be exhausted by the end of it.

2) Install Rescuetime and religiously use it to track how your time is spent during the weekday. Use their "Stay focused" function when you are sprinting on a pomodoro.

3) Get a second device, like a tablet, which you use for surfing, reading, and leisure. Your laptop is no longer for that. It's exclusively for producing and for serious work.