I use AI to unstick myself and I'm genuinely unsure if it's helping or hollowing me out

When I'm stuck for more than ten minutes I ask instead of grinding, which gets me unstuck fast, but I've started noticing I can't always reproduce the reasoning a day later without looking it up again. Trying a rule now: struggle for a fixed time first, write down my actual guess, then check. Still figuring out where the line is between using a tool well and just not building the muscle at all.