There is a program called workrave for win32 and linux that helps me with this.
It's free of course...
I have Facebook, twitter etc, and simply point them back to my own website. For Web Surfing I use Torara\Tor\Privoxy eset-nod32\Comodo [No plugs\addons\Java.].
I also try to mis-inform any registration with fake default information eg: Birthday's of by a year and never my last name, etc... As far as cell-Phones eset-nod 32 and only use apps I need.