I feel like there's a few lessons here, depending on what your goal is: if you're mostly working, are those hours useful, and if you're not, do you care about it?
Yes, exactly! Even if I got a bunch done I'd still feel like I didn't accomplish anything if I had "wasted" too much time.
Time efficiency is just percent of the time range you arbitrarily defined filled by the tasks you explicitly defined. If it seems low it doesn't necessarily mean you aren't tracking enough things, but that your subtask definitions are too narrow.
Raw throughput is either the number of tasks completed or "points" redeemed, but often your subtask estimates are too "lumpy" or just flat out wrong.
I get that it's not for everyone, but there's nothing wrong with time tracking in itself. It's its own skill. Discomfort is usually a sign you need to try new techniques. Don't give up.