Welcome to the forefront of conversational AI as we explore the fascinating world of AI chatbots in our dedicated blog series. Discover the latest advancements, applications, and strategies that propel the evolution of chatbot technology. From enhancing customer interactions to streamlining business processes, these articles delve into the innovative ways artificial intelligence is shaping the landscape of automated conversational agents. Whether you’re a business owner, developer, or simply intrigued by the future of interactive technology, join us on this journey to unravel the transformative power and endless possibilities of AI chatbots.
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Posted January 16, 2026 Reviewed by Monica Vilhauer Ph.D.
Generative AI can feel like a superpower. Along with an efficiency boost, the sheer range of help it offers, from recipes to relationship advice, is tantalizing.
But there are hidden risks. AI can make things so easy that we start outsourcing attention, memory, and confidence. We rely less on our judgment, reasoning, and self-soothing when faced with a problem. I noticed this tendency in myself when I began prompting ChatGPT for possible explanations and advice for a dental problem, giving it hourly updates and hanging on every word of its reassurance.
I know I’m not alone in leaning on my friendly, compassionate, and nerve-settling artificial assistant. Around 66% of people worldwide use some form of AI regularly, and about 500–600 million engage with AI daily (across all AI tools, not just chatbots). AI has become increasingly embedded in our work and home lives, with 34% of respondents in one survey saying they use it for personal and relationship advice, and 75% of workers saying they use AI as part of their jobs.
But just how frequently are we actually using chatbots?
According to OpenAI data, ChatGPT users send over 2.5 billion prompts a day. With approximately 800 million weekly active users, that averages to about 3 prompts a day per person. A smaller subset of people, however, send 10, 20, or even 50-plus prompts per day. This kind of extended use can be problematic.
According to a 2025 study, problematic GPT use correlated with compulsive internet use and low self-control. The scale they used highlights a number of red flags to look out for. These include:
Tuning into your emotions, thoughts, and behaviors in a mindful way can help you identify when you should take a step back from AI. A time-out may be called for if you notice yourself:
Researchers have found that improving general well-being and self-control helps to weaken AI’s hold. But what specific steps can you take? Here are 8 strategies that can help you limit your use:
1) Identify the job you’re asking AI to do
Before you prompt, write down: “I’m using AI to…” (brainstorm, calm my nerves, plan steps). This single sentence reduces “tool drift,” which is the point at which the chatbot itself becomes the focus of your activity.
2) Re-establish connection with your own judgement
When AI returns an answer, ask:
3) Set “consulting hours” for chatbots
Try establishing a simple boundary of two AI windows per day, 10 to 20 minutes each. Outside those windows, put any questions you have in a note. You’ll be surprised how many questions you’ll find answers to if you give your brain the space and time it needs to work on them.
4) Don’t outsource first drafts of your thinking
Before going to the GPT, put your first thoughts about what you’re feeling, considering, or worrying about in writing. Then bring to mind an example of your own resourcefulness, skillfulness, or good decision-making. This is likely to increase your confidence in how you tackle problems without artificial support.
6) Interrupt reassurance-seeking loops
Notice when AI is becoming your emotional assistant and decision-maker. If you catch yourself prompting, “Is this okay?”, “Am I doing it right?”, or “Tell me the best thing to do here,” step back and pause. Focusing on your breathing can help create this space. You can limit further reassurance-seeking by asking the chatbot to give you 3 reasonable options and then closing it. In this way, the decision remains fully in your hands.
7) Delete the app
Phone and GPT compulsion can feed into one another. A concrete solution for the GPT side of it is to delete the app. Reducing ease of access will make it less likely you’ll use GPT out of boredom or while on-the-go.
8) Value “productive friction”
Cognitive effort produces positive friction, which helps with learning, memory, and meaning-making. Grappling with problems can also build grit and resilience, as Angela Duckworth has found. At least once a week, choose a challenging, frustrating, or attention-heavy activity to do AI-free. Know that you’re strengthening the muscle of sustained attention and preparing yourself to deal effectively with the major challenges of life.
When used sensibly, AI can improve rather than run our lives. The goal isn’t abstinence. It’s intentional use. You can let AI handle the parts of life you need support in without sacrificing your attention, agency, or confidence.
Scott Glassman, Psy.D. is a psychologist and author of the book, A Happier You: A Seven-Week Program to Transform Negative Thinking into Positivity and Resilience. He is also a clinical associate professor and director of the Master of Applied Positive Psychology Program at the Philadelphia College of Osteopathic Medicine.
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How to figure out what you truly want in life.
Self Tests are all about you. Are you outgoing or introverted? Are you a narcissist? Does perfectionism hold you back? Find out the answers to these questions and more with Psychology Today.
