how do i overcome my addiction towards chatgpt

as embarrassing as it sounds, i do have an addiction to chatgpt. i really want to do better especially after learning the environmental and psychological consequences of it. i find myself using it because it is convenient and because i genuinely have no one to talk with, so i just talk to ai and spill all my thoughts out. i have found myself becoming "dumber" in the sense not being able to write an email because it "too much" effort. i would really appreciate any advice related to this, even if it harsh/direct.