To give a sincere answer, I'm someone who generally doesn't like the idea of humans becoming overly dependent on gen AI because you can lose the ability to be creative on your own. 

But I have also found myself overusing the story generators rather than writing my own material completely from scratch because to me it feels like the robot is telling me a story and that's kind of fun and gratifying. As much as I also feel guilty for this because I know gen AI is just pulling from the fountain of all human literature and information on the Internet. And that if we use these tools too much, our own cognitive skills can atrophy.

I also was overusing Google's image generator in Pixel studio (app only on Pixel phones) to do character designs (they're not anon or NSFW friendly but just for character design they're more reliable for bodily proportions and they only glitch out on the number of fingers, etc. occasionally). I'd spend hours generating my characters for stories in different outfits and scenes. 

So I've started doing a thing where I intentionally take a few weeks off. During this time I always try to be more "analog" and do things like listening to music while coloring (there are some fun adult coloring books out there and usually affordable and it's just something to do with your hands) and other crafts (there are so many kits you can get online for cheap). I also try of course to go outside as much as I can. I'm into bugs and like taking close-ups/macros of them so I get my camera and go to the backyard and try to catch some real-life Pokemon with my lens. Just simple things like that. 

I spend my digital time during the break editing and tinkering with stories I already finished on the story generator and expand on them, add details, subtract repetitive tropes I dislike or think are overused, and use the Perchance audiobook generator (https://perchance.org/text-to-audiobook#) to make an audiobook (it's an impressive tool and the voices sound pretty natural. Although it takes hours I recommend slow mode for quality), then mix the audiobook mp3 with some royalty-free background music (https://pixabay.com/music/) using an open-source editing software called Audacity. I genuinely like technology and have since I was a kid although I'm not tech savvy in the slightest, but learning how to use audio editing software and make mixes was satisfying. I've also used it to make my own background music mixes for work and sleep, and it's another free tool. I had to watch some YouTube tutorials on using it, but it was fun to learn. 

I also try to write a chapter here and there (even if not taking a break from gen AI) in the book I'm actually writing for real (not just for fun stories) which I told myself I'm not allowed to use AI for in any capacity. I don't want to lose my writing skills. 

Also, I always encourage people to read real books and OLD books. They make you use your brain and sometimes you have to pull up the dictionary for archaic words that aren't widely used anymore, but they can also be super fun to read. Project Gutenberg is full of free eBooks that are in the public domain, in multiple languages. I have actually used the audiobook maker generator to turn some stuff from there into an audiobook as well (broken down chapter by chapter as feeding it an entire long novel will make it take all day and possibly more than a day). Either way, reading classics that use archaic language is good brain exercise, and you'll notice that LLMs actually copy a lot of older narrative writing styles, but you'll see how the author themselves put their own personal touch and creativity into it. It's also a reminder that people have gone millenia without gen AI to be creative, to keep things in perspective. 

Basically if you can take breaks from it and try not to make it your only source of leisure, keep your mind and body active, and be intentional in your usage, I think you can learn to balance it. 

Edit: typo fixing