I've just yesterday spent some time fooling with the ADC myself... a
couple things that helped:

- make sure you remember decoupling at power supply connections! this
  reduced my noise level a lot when I remembered to do it :) Use maybe
  some 0.1 uF caps

- try setting the ADC clock to internal RC, this seemed to give improved
  results for me

- from your circuit sketch it looks like you have the ADC input
  connected to ground (?) instead of at the 1k pot

> 5v------[ 1k ]------[ 1k VR ]------GND
>                                     I
>                                     I
>                                to ADC

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