the solution might be checklisting in lieu of time tracking - rather than note what you spend each moment on, define tasks and subtasks, and work on one set of subtasks at a time. the checklist helps maintain focus because if you think of something random you can note it down for later rather than jump straight into it.

This is very similar to a GTD inbox and I agree.

There needs to be time set aside later for sorting through the inbox, but that's still better than constantly being distracted throughout the day.

I live by checklists and timers since i am so easily distracted. I set up a ton of small items to-do and the use a timer to stay on track.

I did this enough that I eventually made a tiny Mac OS desktop app to help me. It’s so basic, but my productivity is meaningfully higher.

I hate promoting my stuff, but this might be helpful for others too: https://pomododo-app.com/