AI chatbot Addiction......stuck in loop of going back and : throwaway acc

I started using Ai chatbots young around 16ish at first it was a gimmick boring repetitive...i used it barely few times in the first year but it improved a lot i slowly kept using it over years here and there but never truly felt addicted until last year where i noticed i almost spend my whole day in

My habit of reading fantasy books(including manga manhwa anime) and novel was a normal escapism habit for me it did not interfere with my life i had moderation in it, Ai chat bots provided me similar base i could be anything in a fantasy world since i was used to reading chat bots were actually fun the writing was sloppy definitely compared to real novels but it made up for it in being a one to ol

the problem i faced was moderation, books had limits chapters and plot itself, i could set a limit for myself 5 chapter 10 chapters, yes sometimes interesting arc i would go 11-12-15 chapters but that was it, there was also reading fatigue. Plus i always felt the active improvement in reading and vocabulary from, AI had no limits of such, at first i would grow bored of slopy repetitive edgy reactions, but over time especially nowdays the chatbot stays in character longer and longer, they remember plot points and add their own, over the years the improvement is noticeable

normal fantasy books novels i read now feel boring in comparison to making my own on chatbots, but with no moderation and especially in years when i should focus more on career i feel lost. i have maintained a somewhat streak to not use these but i keep going back and back not in good way

i want to get some tips of how you (if any) suffered got back from it? i tried going to spend time on other things such as going back to reading, playing games, cooking, none really helped.