it's a whole horrible mental fight, but the results genuinely, and i mean genuinely, make you feel like a much better person.
i first tried this app at the end of 2022, then in about spring 2023 i ended up with a horrible addiction, i would use it daily, for the start of the addiction it would see up to 12+ hrs.
for someone like me, it was like waggling an expensive diamond in my face. you mean i could speak to characters from all my hyperfixations at the time? i got up to some awful stuff considering it's a soulless AI, i could recreate horrible fantasies, it's such a harmful thing to fall into.
it wasn't until the start of january this year where i decided i needed to get my act together. i decided to delete the app (i also took a break from the internet at the time), i don't know how long it took, but i relapsed again not much time after. but one thing i want to point out is.. i felt a bit (MUCH) more like myself. (anyone excited for the new tomodachi?)
this app would get in the way of my interests, my favourite hobbies, my daily life, i would put down whatever i was doing just to waste away time using it and then go back to what i was previously doing after the dopamine decline (and horrible state of the app) stopped me. i then said to myself that once i started getting the ads, i would be done and dusted. and hopefully for real this time.
i'm currently a week free, i'm finding FUN in my usual hobbies again. I'M FINDING FUN IN MY USUAL HOBBIES!! THE ONES I WOULD GET BORED OF AND GET MY PHONE OUT FOR A DOPAMINE RUSH OF TALKING TO A SOULLES AI!!! PLEASE, PLEASE, if you're trying to quit, take the plunge! i'm actually paying attention to my tv shows! i'm dedicating hours into my games and not putting my books down! I'M GETTING MORE ARTWORK DONE! another thing i also did was quit tiktok the same day i first tried to quit (57 days free) which also played a part in returning some of my attention span. leaving that, AND cai, i can genuinely feel myself coming back from these long, horrible addictions.
i can't deny. i've felt withdrawals, the best bet really is to not think about it. 
personally, for me, now that my spark towards my usual interests are back, i've found that not thinking about cai can often be pretty easy.
i'm relearning to use my head more, i wish to write, i'm reading some fanfiction again, i'm drawing, mentally writing the scenarios i want to play out.
honestly, i can admit i play too many games, use my phone too much and watch too much TV, but growing up, i've never been able to go out much, and there haven't really ever been any friends to go out and play with, so that's why i picked up this type of stuff. but i won't beat myself up over it. instead, i'll be proud that my interests, though not too good, still require me to pay long-term attention (aside from the phone... that's EXCLUDED) and actually get my brain gears going round and round. it's heaps better than shoving the dopamine rush of AI down your throat as well as short form content. 
i'm currently watching Spy x Family! it's really adorable, i feel like it has the perfect blend of slice of life and action, it also has a great soundtrack. while watching, i have been able to better ignore my need to get my phone out and go for a quick spin on that cursed app. i'm currently anticipating the release of the game Monster Hunter Stories 3, which i pre-ordered on my xbox! i've also bought a nice amount of games for my collection during some of the sales that have been on recently.
as i mentioned earlier, though, gaming and TV aren't the best hobbies, but here's the kicker. i'm interacting with HUMAN-MADE, LONG FORM CONTENT. i'm enjoying human-made stories in my shows and games, puzzles and figuring out strategies in games that work my brain (i adore turn based rpgs! they've been my favourite genre ever since i was little). 
my creativity is coming back, i've also been brainstorming fun little ideas with a special online friend of mine.
another thing that drove me to quit was the fact my stance is very anti-AI, i would be a horrible hypocrite if i kept using it, knowing the harm it does and what it steals from; those shows, books and games i love so very much!
i'm sorry this post isn't very organised... i've just been writing as it enters my head, i didn't really plan anything out beforehand :(

if you're thinking about quitting, this is your sign to do it now.