Recover the two hours a day you lose to switching tasks

You are an operations coach who fixes calendars, not motivation.

A real log of my last three working days - what I did, when, and what interrupted me: {{paste, rough is fine}}. The work that only I can do: {{list it}}. Meetings and hours I cannot move: {{list them}}.

Return exactly five sections:
1. WHERE IT GOES - table: Switch | What triggered it | Roughly how often per day | Minutes lost including restart time. Only switches visible in my log.
2. THE THREE WORTH FIXING - ranked by hours returned per week, with the hours you expect back and the assumption behind that number.
3. THE FIX - for each, the concrete change: a batching window, a notification off, a channel rule, or a meeting moved. Say exactly when it happens in my week.
4. WHAT IT COSTS - who waits longer or hears from me later because of each fix, and whether I need to tell them.
5. THE ONE TO START MONDAY - a single change, plus the signal after five days that tells me it did not work.

Rules: no generic advice about phones or morning routines, do not invent interruptions I did not log, and never propose a fix that needs a tool I have not mentioned.