Jeff VanderMeer has solved this whole "how to write a novel" problem:
Okay, I’ll admit it: work on my new novel, Finch, is going well because every morning my long-suffering yet often amused wife Ann hides the router box and my cell phone. I get up around 7am, I have my breakfast and watch something innocuous like BBC News or Frasier for about half an hour, and then get down to work. Around noon I take a break to get some lunch, then go back to it, usually at that point editing or organizing notes. Around 2:30 I call Ann on our landline and she tells me where the router box and the cell phone are (it has internet access on it) so I can finish up the afternoon with necessary emails and other work, before going to the gym.