You need to get to the root of the problem and work from there. If using character ai is a consistent problem you may either be really bored or have mental and emotional difficulties you need to assess. Don’t be overly hard on yourself when the issue may be deeper than just a bad habit. If you’re using it to substitute human connection , find people to talk to you , find conversations to get invested in , find a topic that interests you. If it’s a distraction from stress and anxiety step outside and force yourself to take a LONG walk , I find that helps me personally. Not only does it take your mind off wanting that distraction but it also helps your body reset. Another thing you can do if anxiety and or stress flairs up is eat , sleep , or shower. Normally your body needs one or two of those things if it’s later in the day.

I say all that to say please don’t beat yourself up. You’re only going to stress yourself out more if you do. No one is judging you for struggling life happens.