Just disable windows updates completely and set yourself a calendar reminder to enable it once a month on patch tuesday or just after.
To disable updates, right click Start>Computer Management>Services and applications>Services>Windows Update>set the startup type to disabled and stop it if it's running.
Its far from a perfect solution though and who knows how long til MS make that harder to do :|
I always run Windows update manually on a regular basis and/or have notifications for important updates I don't need to set a reminder, etc. i.e. if I'm done with a system on a Sunday night I'll manually set it going to do updates before going to bed and so on.