I do not have the ability to download apps on my phone without admin approval or I don’t know how

We understand that this is causing a change in the login procedure that is so familiar to you. If you do not have the ability to download apps on your phone, you can either use the SMS option or consult with your admin to allow the downloading of an authenticator app. In our interviews, study, and analysis of enabling this method, we are not aware of any security admin who would restrict the downloading of Google Authenticator or Microsoft Authenticator, hence the reason why we recommend either of these two apps.