What may be happening
AI tools are designed to respond instantly, which can make them easy to use for everything: work, emotions, conflict, loneliness, and decisions. That convenience can blur the line between support and dependence. A boundary is not a punishment. It is a way to keep AI in a role that actually helps your life.
What can help
Start with a purpose check: "What am I asking AI to help with, and when will I stop?" Then set practical rules, such as no AI after a certain hour, no repeated reassurance prompts, no private messages without consent, and no major decisions based only on AI. You can also choose replacement steps.
If you want reassurance, text a trusted person or use a coping skill.
If you need a decision, write your values first.
If you feel activated, step away before prompting again.
When to get support
Get real-world support if AI use is disrupting sleep, work, relationships, finances, safety, or your sense of what is real. A therapist can help you build boundaries without shame. If AI conversations involve suicidal thoughts, violent urges, hallucinations, delusional beliefs, mania, or commands to act, pause AI use and seek urgent human support.