- you can set up toggle in a way that isn't distracting - definitely disable the popups, have a keyboard shortcut for start/stop tracking, or use the auto tracking feature if you like it
- I've found time tracking with toggle to be extremely helpful at times when my discipline was lacking. For example, while working on university projects, the goal of spending at least 4 hours every day doing actual work, helped so much with getting things done on time.
- even then, my time tracking was focused on work - I would never recommend tracking every minute of your day. I've tried it for a very short period of time and completely hated it.
- at the moment I have enough discipline and structure in my work and personal life, so time tracking isn't necessary. At work, I log time against projects a few times a week, but that process isn't micromanaged and we don't use real-time time tracking. I wouldn't time track my personal projects because I enjoy the feeling of flexibility and don't need the additional discipline.
edit:
It just occurred to me that this is very similar to managing a budget. If you've never had a budget before and don't know where your money goes, it's really useful to track your finances closely at least for a while. But if you're doing fine financially and you're still obsessively counting every penny, you've probably gone too far and you're taking away from your quality of life. At that point just a general idea of how much is spent and on what will be enough.