You could change jobs. An employer tracking your activities to the minute sounds like a cancerous work place to begin with.

Bad employers are also a thing, and is much more frequent than most people realize. They usually drown you in tools and processes along the way and without much development experience its hard to tell whether they're bad or you are.

You're going to hear about Agile, TDD, code metrics and whatnot. Its all superficial at best and those promoting them don't usually have quality products on their hands to begin with, or have codebases much larger than actually needed. At least from my experience its that way.

Its best to find an employer who can help you grow instead of fitting you in a box.