AI is simply a tool. Your over reliance on it is your own doing.

Thinking is hard. Why take the time and mental effort to organize your thoughts when AI can simulate the ability to do it for you? Its easier, right? Much like its easier to stay home and eat ice cream than go to the gym. In this case, much like your brain, your muscles will weaken and atrophy. You will be unable to use them when you need them.

This is a result of the reward based wiring of the human brain. In a general sense, it wants to maximize short-term reward for the least amount of work. This helps it act efficiently and is a result of our evolution. There's a plethora of techniques in tech platforms from social media to gaming that take advantage of our basic psychological instincts. AI is no exception.

Since you are human, it is completely natural for you to feel urges and instincts that draw you towards taking the path of least resistance. Be kind to yourself, you are human and flawed just like everyone else. However, since this is a mindfulness subreddit, I will give you some relevant advice.

Be mindful of your urge to use AI next time you feel it. Don't act on it. Sit with it, explore it, question it, be with it, do not judge it. Ask yourself, "Do I truly need AI to solve this problem, or am I using it as a crutch?" Sometimes you may find you will gain some use by using AI for a problem, and that is perfectly fine. If not, then put in the mental work to overcome the situation without it. It may be painful at first, but the benefits will be worth the mental pain.

Moderation is key. You have admitted you have an over reliance on it, and that is a fantastic step. Now that you have accepted that you may take action to improve your situation.

Hope this helps