Procrastination is the thief of time

Isn't it amazing how when you do have a little time on your hands (and believe me it isnt often) I seem to fill my valuable time with rubbish? So any ideas on how to stay motivated? (other than a need to put money in the bank?) LOL I try and set targets and I get a treat at the end ie input all this information eat a chocolate bar or go for a walk. Not particularly working so if anyone has any better ideas?