Just a message, this won't work for everyone. These are tips that MAY help you. It wont work exactly the same for everyone. 

Step 1: Limit or delete Ai

The first step is to add limits to AI. For me I spent 10-17 hours a day on character AI barely leaving time for me to exist normally. So the first step is to try limiting your AI use. I recommend taking the amount of time you spend in a day and halving it. And over the next few days take one hour away each day until you've reached 0. Either this or you can straight up delete the AI website you use. And don't just log out. Delete your account and the app.

Step 2: Journalling and writing

Journalling can be a fun way to write about the stories in your head. Write out what you used to roleplay on AI or if you used something like chatGPT you can just journal. You can either find a journal in real life or use journalling apps or straight up just google docs. I recommend that you write sometimes maybe 20-30 minutes every day but make sure not to journal or write too much. That will lead you down another rabbit hole. The key is to try writing whenever you feel the urges for AI.

Step 3: keep yourself busy

Another thing you can do to stop using AI is to keep yourself busy. Always have a hobby that you can turn to when things get tough. I will leave some recommendations but make sure to do ones that actually make you happy rather than just distracting yourself.

-Writing
-reading
-drawing
-painting
-photography
-sports
-cooking
-learning a new subject
-cosplay
-birdwatching
(These are just a few of mine that I like. You can find your own as well)

Step 4: Getting outside

Go outside pretty often if possible. I usually go outside an hour each day at least but at the start you can just try maybe 15 minutes in your backyard or walking a block. Start small if that's what you need. It's normal if it's difficult at first but if it really is hard to even get outside, at least try to let some sunlight into your room at first.

Choosing hobbies that make you get outside is also pretty nice. For example: as a birdwatcher I go to my local pond as much as possible

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And boom. That's all I have to say. I hope at least one tip here helped out. I will be here to answer any questions anyone has.

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I wish you the best of luck <3