Get FocusFlow.
Free for iPhone. Two minutes to set up.
Download on the App Store
Scan to get it on your iPhone.
Requires iOS 17 or later.
What happens next.
First
Install it and allow Screen Time. That is the permission that lets anything be locked.
Then
Pick the apps that eat your day. They lock as soon as you finish setup.
After that
Add your first task, do it, and take the photo. Your first minutes land in seconds.