How can I track the time (official records) I spend outside the UK?

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You can request personal information about you that is held on the Home Office’s immigration records (this is also known as a ‘subject access request’). There are three types of request you can make, all are free of charge: Basic, Specific, or Detailed.

A Basic request takes 30 days and should provide you with the information you’re seeking in your question. You can apply online or in writing, and you must supply evidence to confirm your identity when applying. https://www.gov.uk/government/publications/requests-for-personal-data-uk-visas-and-immigration/request-personal-information-held-by-uk-visas-and-immigration

Note: it does not specifically say so in the guidance on how to make a request, however I would imagine that the service is designed for one-off / infrequent requests, rather than after every trip to the UK.

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