Tools to help control urge to use Email & Browser?

I am interested in improving my personal productivity. I have realized that browsing the web and checking email too frequently are among the major distractions when I work on my laptop – which is most of my waking hours.

EMAIL: I use MS Outlook (on Exchange AD account) when I am in office. I have tried closing Outlook altogether when I need long spells of concentration and it did work very well. However this approach cannot be taken every day. Most times I do refer to my old received or sent mails in order to complete the task at hand. What would be preferable is to prevent Outlook from automatically downloading new mail unless I explicitly ask it to – or set it to download new mails only once every 30 minutes or 1 hour. Is this possible? I tried changing some settings in the Send/Receive options of my exchange account but nothing seems to have changed. (Also, I have already disabled new mail alerts to minimize distractions, and also use ‘Inbox Zero’ approach fairly well to minimize clutter in my inbox)

Is there a way to “lock” the MS Outlook system tray Icon or have it ask for an additional confirmation like “Distraction Alert! Are you sure you want to stop what you are doing and check email?” before maximizing outlook :) ?

BROWSER:

Apart from setting the “homepage” of the browser to a page that says “Get back to work!”, are there any other ways and tips to avoid time wastage with browsers, and help us get back on track. How about a tool that limits the total amount of browsing you can do in a day to 1 hour and locks after the time expires? (I am using TimeTracker plugin for Firefox but have stopped paying attention to it of late. Similarly, I installed ManicTime but all these tools require me to manually check and keep track and correct myself. Some level of automated reminders / warnings / lock out would help.) Any tools / suggestion?

Thanks in advance!