I am sorry if i missed the point. Maybe try a mixed approach.
- 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
- 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