Do you get a lunch period free?
If you are concerned, which sounds like you are but want to have your peeks, purhaps lunch or breaks. Set a goal, allow yourself set amounts per day at work say if you are used to checking it 20 times first start with 10 times and drop to 5 per day till your at 3 times before getting home. Once you get home go for a ride, come back and shower and relax while you surf the forum details. At work make a sticky with tally marks on monitor or on your sport drink bottle. I understand, some jobs in my past, I would have been pushing it to even doing it once a day. Be careful, don't risk your job. You may want to have money for bike things and oh house payment/rent, food....