Write a config for my website blocker.

[replace this line with your own answer]

How it works:
- A group is a set of rules plus two numbers. `holdDuration` is how many
  seconds I have to hold a button down before a site opens (3 to 60).
  `timeAllowed` is how many minutes it stays open afterwards (1 to 60).
- A rule with `"action": "block"` holds a site. A rule with
  `"action": "allow"` is an exception that lets one through. The more
  specific rule wins, and allow beats block.
- `"type": "domain"` matches a host and everything under it.
  `"type": "url"` matches one address and what sits below it.
- `activeDays` and `activeTimeIntervals` gate the whole group. Outside
  them nothing in it blocks. Up to 4 intervals;
  `{"start": "00:00", "end": "00:00"}` means all day.
- `bannerType` is the countdown on the page while a window runs:
  `"none"`, `"floating-small"` or `"floating-big"`.
- `motivationType` is what the block page says while I hold: `"none"`,
  a rotating Stoic line (`"smart"`), one sentence of mine
  (`"custom"`, in `customMotivation`, up to 250 characters), or a set of
  mine (`"list"`, in `customQuotes`, up to 20 lines of 250 characters).

Answer with a JSON array of groups in one fenced code block and nothing
else — no prose around it. One group is still an array of one. Shape:

```json
[
  {
    "name": "Evenings back",
    "holdDuration": 20,
    "timeAllowed": 5,
    "bannerType": "floating-small",
    "motivationType": "none",
    "urls": [
      { "url": "youtube.com", "type": "domain", "action": "block" },
      { "url": "youtube.com/@handle", "type": "url", "action": "allow" }
    ],
    "activeDays": {
      "monday": true, "tuesday": true, "wednesday": true,
      "thursday": true, "friday": true, "saturday": true, "sunday": true
    },
    "activeTimeIntervals": [{ "start": "00:00", "end": "00:00" }]
  }
]
```

Rules for your answer:
- Group names and any custom words in English.
- Prefer domain rules; use url rules only to carve out an exception.
- Do not invent fields, and do not exceed the limits above.