The way back in

The trusted list covers the office. It does not cover you on a train, on a phone, on hotel wi-fi, at three in the afternoon on the one day it matters.

So there is a recovery link, on The sign-in page screen:

https://yoursite.com/wp-login.php?trls_open=<32 random characters>

Opening it trusts whatever address you are on for one hour. It does not sign anybody in and it does not skip a password — you still need your password. All it does is put the plugin out of the way.

Copy it somewhere that is not this website: a password manager, a note on your phone. A recovery link stored only on the site you are locked out of is not a recovery link.

Make a new one on the same screen if you think it has got out. The old one stops working immediately, and every address that used it stops being trusted. It asks first, and makes a new one only when you answer OK. Opened any other way, in a new tab, with the middle mouse button or from a link saved earlier, it changes nothing: the screen shows the question again with its own Make a new one button and Cancel, and the address you wrote down keeps working.