At tools module keeps downloading

I'm noticing whenever I run "composer require ..." at_tools downloads. It used to be in my composer.json, but it isn't now. I don't want it there cos it seems to get confused with the them generator being there and enabled seeing as I'm running at_tool. My process is to use composer locally and upload to the server (cos I'm using shared hosting and there's no composer friendly option for using shell up there. Is anyone else having this? It doesn't seem to be on all sites I use 8x.4.1 on, just the one I'm working on at the moment. Maybe it's something I'm missing. Here's my composer.json

{
"name": "drupal/recommended-project",
"description": "Project template for Drupal 8 projects with a relocated document root",
"type": "project",
"license": "GPL-2.0-or-later",
"homepage": "https://www.drupal.org/project/drupal",
"support": {
"docs": "https://www.drupal.org/docs/user_guide/en/index.html",
"chat": "https://www.drupal.org/node/314178"
},
"repositories": [
{
"type": "composer",
"url": "https://packages.drupal.org/8"
}
],
"require": {
"composer/installers": "^1.2",
"cweagans/composer-patches": "^1.6.5",
"drupal/adaptivetheme": "^4.1",
"drupal/addtoany": "^1.10",
"drupal/admin_toolbar": "^2.0",
"drupal/antibot": "^1.2",
"drupal/at_tool": "^1.4",
"drupal/audiofield": "^1.6",
"drupal/auto_entitylabel": "^3.0@beta",
"drupal/backup_migrate": "^5.0@RC",
"drupal/better_formats": "1.x-dev",
"drupal/bg_image_formatter": "^1.2",
"drupal/captcha": "1.x-dev@dev",
"drupal/colorbutton": "^1.1",
"drupal/commerce": "^2.9",
"drupal/commerce_shipping": "^2.0@beta",
"drupal/commerce_variation_cart_form": "^1.2",
"drupal/contact_storage": "^1.0@beta",
"drupal/core-composer-scaffold": "^9.0.0@dev",
"drupal/core-project-message": "^9.0",
"drupal/core-recommended": "9.2.10@dev",
"drupal/crop": "^2.1",
"drupal/ctools": "^3.0",
"drupal/easy_install": "^10.4",
"drupal/embed": "^1.0",
"drupal/entity_reference_revisions": "^1.5",
"drupal/eu_cookie_compliance": "^1.5",
"drupal/exclude_node_title": "^1.0@beta",
"drupal/fb_likebox": "^2.0",
"drupal/fitvids": "^1.0",
"drupal/front": "1.x-dev@dev",
"drupal/google_analytics": "^2.3",
"drupal/honeypot": "^2.0",
"drupal/image_widget_crop": "^2.2",
"drupal/insert": "^2.0@beta",
"drupal/jquery_ui_accordion": "^1.1",
"drupal/libraries": "^3.0@alpha",
"drupal/logintoboggan": "1.x-dev",
"drupal/ludwig": "^1.0",
"drupal/maxlength": "^1.0@beta",
"drupal/menu_block": "^1.5",
"drupal/metatag": "^1.14",
"drupal/multiple_fields_remove_button": "^1.0@alpha",
"drupal/name": "^1.0@RC",
"drupal/paragraphs": "^1.3",
"drupal/pathauto": "^1.3",
"drupal/podcast": "^1.2",
"drupal/recaptcha": "^3.0",
"drupal/redirect": "^1.2",
"drupal/robotstxt": "^1.2",
"drupal/search404": "^2.0",
"drupal/social_media_links": "^2.8",
"drupal/token": "^1.5",
"drupal/upgrade_status": "^3.12",
"drupal/url_embed": "^1.0@alpha",
"drupal/video_embed_field": "^2.0",
"drupal/views_accordion": "^2.0",
"drupal/views_data_export": "^1.0",
"drupal/views_slideshow": "^4.6",
"drupal/xmlsitemap": "^1.0@alpha",
"drush/drush": "^10.6",
"vlucas/phpdotenv": "^4.0",
"webflo/drupal-finder": "^1.0.0",
"zaporylie/composer-drupal-optimizations": "^1.0"
},
"conflict": {
"drupal/drupal": "*"
},
"minimum-stability": "dev",
"prefer-stable": true,
"config": {
"sort-packages": true
},
"extra": {
"enable-patching": true,
"patches": {

},
"drupal-scaffold": {
"locations": {
"web-root": "./"
}
},
"installer-paths": {

"core": ["type:drupal-core"],
"libraries/{$name}": ["type:drupal-library"],
"modules/contrib/{$name}": ["type:drupal-module"],
"profiles/contrib/{$name}": ["type:drupal-profile"],
"themes/contrib/{$name}": ["type:drupal-theme"],
"drush/Commands/contrib/{$name}": ["type:drupal-drush"],
"modules/custom/{$name}": ["type:drupal-custom-module"],
"themes/custom/{$name}": ["type:drupal-custom-theme"]
},
"drupal-core-project-message": {
"include-keys": [
"homepage",
"support"
],
"post-create-project-cmd-message": [
" ",
" Congratulations, you’ve installed the Drupal codebase ",
" from the drupal/recommended-project template! ",
" ",
"",
"Next steps:",
" * Install the site: https://www.drupal.org/docs/8/install",
" * Read the user guide: https://www.drupal.org/docs/user_guide/en/index.html",
" * Get support: https://www.drupal.org/support",
" * Get involved with the Drupal community:",
" https://www.drupal.org/getting-involved",
" * Remove the plugin that prints this message:",
" composer remove drupal/core-project-message"
]
}
}
}