Easy, just assume that they are doing it. Most probably don't, but you shouldn't do anything on your work machine you don't want them to see. Just keep your personal laptop in your bag (if possible) and use that instead, or do the thing on your phone.

I don't know how much of what these pieces of software are capable of on Mac (because of all the privacy stuff in Catalina that requires the user to agree) and Linux (because I doubt there's a huge market for these tools on Linux), so if you don't have Windows on your machine you are probably even more okay. But in any case, assume they can.