“To say no when you need to say no, and yes when you need to say yes, you need a third power: the ability to remember what you really want.”
Giving a name to the impulsive/negative version of your mind will make it easier to identify your detrimental habits as soon as you engage in them. You can then call on the wiser version of your mind and correct those habits so you can achieve your goal and be productive.
Pay special attention to what triggers your impulses. This will help you predict when you are going to feel an impulse before you even feel it! You can then remind yourself to stay on track with your goals.
Lastly, remembering that a lot of your impulses have been triggered by companies may make it easier for you to recognize and fight them. Furthermore, taking a one-day break from them can help you refocus your mind and see this ploys for what they are: mere money-making schemes.
Meditate every day.