It's a terrible thing, it has happened to me too
If you are constantly checking sites to see if they are updated, first, think that they could not get updated at all, there's not guarantee, and if they do, the best thing to do is to check'em just once a day and read all the updates you missed since the last time.
The key to deal with mindless habits like this one is to think, to turn that unconscious act into a conscious one.
And get something productive to do! Start a business, write a novel (or a blog), draw, take a long walk, compose music, etc. Seize the day!
