For many people, using AI chatbots is incredible at first. It makes them feel productive, confident, maybe even smarter. But later, there’s a hangover. Perhaps there are problems with their memory, or certain skills, like writing or coding, don’t seem to be as sharp as they once were. Maybe they feel like they can’t solve problems or make decisions or remember facts as well as they could before they had the help of AI. 

Susette Brooks, a marketing director living in Philadelphia, said she started using AI tools reluctantly but ultimately relented. She let AI write some of her emails, which lightened her workload, but then the dulling effects sank in. “I felt my writing and thinking decline as it was happening,” said Brooks, who has an MFA in nonfiction writing. “I had a harder time recalling information and synthesizing ideas.”

When you use external tools to reduce the cognitive effort required to do a task, you’re doing something called cognitive offloading. If you’ve ever used a calculator to do a math problem or used a calendar to remember an appointment, you’ve engaged in cognitive offloading. Tools like Claude and ChatGPT can do math problems and remember your appointments, but they can also write your term papers or create your work presentations. This is cognitive offloading at a scale we’ve never seen before.

Cognitive offloading isn’t necessarily bad. It’s actually what makes it possible for humans to be so productive. But as you outsource more and more cognitive tasks, you can start to become forgetful or see certain skills, like writing, start to decline. 

There’s a term for this: de-skilling. This is an old economics term that has emerged as a bit of a buzzword used to describe the perceived downward spiral of competency that’s accompanied the proliferation of AI tools. And it certainly sounds bad, especially if you’re a novice who needs to build skills. De-skilling can affect your critical thinking, your writing abilities, and your creative process. It can also affect your recall, as relying too heavily on AI tools can make it harder to remember things. 

Young people, at least, are worried about the long-term consequences of frictionless thinking. A recent survey by Gallup and researchers from the University of Pennsylvania found that 68 percent of Gen Z adults in the United States are concerned that offloading too many cognitive tasks is robbing them of important skill-building. About the same percentage of those surveyed worry that AI discourages them from critical thinking and social learning. Some 37 percent of US adults under 30 say that AI will have a negative effect on them personally, according to a Pew Research Center study published in June. And yet, more than half of Gen Z Americans use AI on a weekly basis. 

The paradox of AI is that, even if we feel like using these tools is bad for us, saving time and avoiding the friction of thinking is too tempting. We’re hardwired to seek out the path of least resistance, according to Daniel Willingham, a psychology professor at the University of Virginia, because cognitive activity is so taxing, and may or may not get you to the right solution. Memory, on the other hand, is efficient and effective — you know that something worked in the past, and it will work again.

“Our mind is really set up to save you from having to think,” Willingham told me. “Thinking is what you do when you’re in trouble.”

The good news is that experts say it’s possible to use AI in a way that helps you save time and protects your cognitive abilities instead of diminishing them. Here’s their advice.

It’s not your imagination — too much AI use can erode your skills over time

Derek Salyers, a content creator in Ohio, started using AI to get more done, faster. But over time, two things happened. First, the work got worse. “A lot of what I was putting out became AI slop, for lack of a better term,” Salyers told me. And then, his brain got worse, too. 

“When you get used to the AI making the decision, you stop pausing to actually think about things,” Salyers said. “And if you were never really present with it, you don’t remember it later. I wasn’t forgetting things because my memory got worse; I was forgetting because I was never really thinking in the first place.”

This effect is showing up in classrooms, too. One study of nearly 1,000 high school students found that those using ChatGPT scored 48 percent higher on a math test than their peers who didn’t have access to the AI tool. But when they were tested again without the chatbot, their scores were 17 percent lower than the students in the control group who had never had ChatGPT access. Similarly, researchers at the University of California Irvine looked at longitudinal data from online tests starting in 2015, and found that students spent less time and performed better on the text-based questions after the introduction of ChatGPT. (ChatGPT is very good at helping with text-based questions.) But when those students were later given offline tests, without the ability to use AI help, they performed worse. 

All of these students, it appears, were offloading the cognitive work to AI, which provided short-term gains. But in the long term, their thinking skills suffered.

Your basic cognitive abilities, like your working memory and selective attention, are quite resilient.

Evan Risko is a psychology professor at the University of Waterloo in Canada who co-authored the foundational paper on cognitive offloading a decade ago. He recently told me there’s not a lot of research into what’s going on in our brains when we’re cognitive offloading, but scientists are gaining a pretty clear picture of the pros and cons of doing it. The advantages vary depending on the task, but in general, cognitive offloading allows us to extend our imperfect memory systems, which you’ve probably done if you’ve ever set a reminder for yourself. The downside, Risko said, comes in offloading mental processes that are important. “Then we risk compromising our cognitive performance,” he said.

Your basic cognitive abilities, like your working memory and selective attention, are quite resilient. But as Risko and his colleagues explained in a paper this year — bluntly titled “Is AI making us stupid?” — other skills, like doing arithmetic and flying planes, are learned behaviors. You first have to acquire them and then, in order to retain them, you have to practice. AI use can compromise both the acquisition and retention of these skills — and people might not even realize this is happening to them, because AI makes them believe they’re more capable than they really are.

“People may have difficulty realizing that their skills are decaying or that they are failing to learn when using AI tools because the output and their performance with AI is at a high level,” said Brooke Macnamara, a psychology professor at Purdue University who co-authored the “Is AI making us stupid?” paper. “They may not realize that if the AI tool were unavailable how low their independent performance might be.”

Be intentional about the tasks you use AI for

The most important step to preserving your cognitive performance is to ask yourself if you should be using AI for a given task at all.

“Just because AI is a tool that’s available to us and it can accomplish a lot of tasks for us, it doesn’t mean that we should always use it,” Anjali Singh, a human-AI interaction researcher at the University of Texas at Austin, told me. Writing, for example, is something that a lot of people are now using AI for. But offloading that work means that you lose out on the independent thinking and reasoning that goes into expressing your thoughts. You also miss the chance to improve your writing skills if you don’t actually write. 

“We keep outsourcing these kinds of skills to AI over time and do not engage in those activities ourselves, then the de-skilling occurs,” Singh told me. “And that is I think probably one of the main reasons people could be feeling that they’re getting dumber as they’re using AI over time.”

“We are not getting these moments to reflect.”

Anjali Singh, Univeristy of Texas

It might seem counterintuitive, but it’s actually best to use AI for things you’re already pretty good at, the tasks you’re fully capable of performing yourself. A recent working paper by MIT economist David Autor and his colleagues (note: Several of them work for Google, who funded the study) describes how giving AI tools to 133 patent lawyers and then taking away those tools led to different outcomes, depending on the lawyers’ level of experience. All lawyers saw performance gains while using the AI tools, but those gains disappeared for the younger lawyers when the tools went away. Experienced lawyers, however, performed better afterward than their counterparts who never had access to AI tools. 

A similar effect showed up in a recent experiment by Middlebury College researchers. In the first session, more than 200 undergraduates learned about an unfamiliar topic and then wrote an analytical essay, some with the help of an off-the-shelf AI tool. They performed a similar test a week later, except this time none of the students had access to AI. The students who had AI access improved across the board, but what’s telling is that there appeared to be two types of AI users: augmentation users, who used AI to improve their work, and automation users, who just had AI do the work for them. The augmentation group performed better than everyone.

“Using AI to deepen or develop one’s own thinking on or understanding of a topic, rather than letting AI do all of the thinking, seems like the best way to use these tools,” Lauren Richmond, a cognitive science professor at Stony Brook University in New York, told me.

Tell your chatbot to treat you like a student

If you, like me, have ever fallen down a rabbit hole while trying to understand the geopolitical nuances that led to the outbreak of World War I and ended up staring blankly at a mountain of text feeling more confused than when you started, you know that using AI to learn doesn’t always go as planned. You may have also had the experience of writing prompts or asking questions and then receiving a long, overly detailed response. That can initially seem satisfying, but it’s often too much text to digest at once, so maybe you ask another question — and get back another wall of text. 

Older ways of accessing information, like reading books or even using Google to do research, happened more slowly, and that gave us time to process the information, Singh from UT Austin said. But that’s gone now. “We are not getting these moments to reflect,” she said.

If you find yourself drowning in content, that’s also a sign that you’re probably not expert enough in the material, or you’re not being intentional enough about your approach. 

It starts in the settings. Here, you should explain that you’re trying to build skills, not offload them, and instruct the AI to challenge you and engage with you. If you’re using ChatGPT, you can plug in custom instructions by going into the personalization tools. Claude has similar options called Instructions for Claude. 

If you’re explicitly trying to learn something new, you might also try some of the tools these companies have designed for this. OpenAI has study mode in ChatGPT. Anthropic offers Claude for Education. Google has Gemini for Students. Instead of simply providing answers, these tools act more like tutors, by asking questions, working through problems, and encouraging you to come up with solutions on your own.

Slow down and embrace friction

Something that’s both tempting and dangerous about AI is how fast it can do work. Vibe coding an app can take minutes, rather than days of manual coding. That’s very appealing if you have too much on your plate and want to get through it all quickly.

“The workload was so heavy and crazy, you have no time to think,” Joei Chen, a former brand director at a tech company, told me. “So you just throw stuff into AI and say, ‘What do you think?’”

At the same time, creating more code does not necessarily lead to more finished software, according to a recent Wharton School study. That increased productivity also doesn’t necessarily lead to happier workers. And the faster you move, the more critical thinking you’re going to offload. “Your boss asks you, ‘What does Claude think of this?’” Chen said, so AI “inadvertently becomes the final boss.”

Slowing down and forcing yourself to do more critical thinking is an easy way to hold onto some agency — not to mention some brain power. One easy way to do this is to make your interactions with AI more collaborative than transactional. For example, if you are going to use AI to help you write something, ask for five options of a draft instead of one, and then read each of them yourself and decide which is the best.

“Ask for feedback, hints, examples, explanations, advice, practice questions.”

Evan Risko, University of Waterloo

“Just the simple act of comparing things stimulates a great deal of the critical thinking processes that we kind of care about,” said Advait Sarkar, an AI researcher at the University of Cambridge, “and has beneficial effects for things like developing your judgment, your own awareness of what you don’t already know, and stimulating your recall.”

The word that came up again and again as I talked to experts about how to use AI without getting dumber was metacognition, or thinking about thinking. A lot of AI users let metacognition take a back seat to whatever content is flowing freely from a chatbot. And it can happen fast. 

While letting AI do all of the thinking for you is tempting, Matt Beane, an associate professor at the University of California Santa Barbara and author of The Skill Code: How to Save Human Ability in an Age of Intelligent Machines, told me that approaching AI this way “is your worst enemy.” To counteract this, you have to introduce more friction.

“You must be very aggressive about how you experiment with it,” Beane said. Risko, the cognitive offloading expert, echoed this advice. “Ask for feedback, hints, examples, explanations, advice, practice questions,” he said.

The best test for judging whether you’re offloading too much thinking to AI and the technology is chipping away at your skillset: Stop using AI and use your brain, and see what happens. You don’t have to stop forever, but you should, for example, spend a day writing emails without AI’s help to see if you’re as fluent as you used to be. Or revert to using Google for research and confirm that you can still find facts without a chatbot finding them for you. Build an app with your own code and see if it flows naturally. 

You might be troubled to find that AI made you worse at something. But you’re not actually dumber than you were before, and you can rebuild your lost skills the old-fashioned way: read, write, do arithmetic. If something requires thinking, go ahead and think.

There’s a lot to be anxious about as AI agents and bots get more integrated into every aspect of our lives. Meta, which recently agreed to pay over $17 billion to settle a lawsuit related to harming kids, now wants you to hand over all your online accounts to an inexplicably cute “agent” named Muse that might give a stranger your home address. OpenAI just introduced little blobs called Dots that can supposedly automate routine tasks, like planning dinner and ordering it from your favorite neighborhood spot. AI companies don’t just want you to talk to their chatbots; they want their agents to be an indispensable part of your daily routine.

As a parent, however, I think that perhaps the worst thing AI could do is be my kid’s friend. 

AI companions have been around longer than ChatGPT, and they’re growing in popularity with young users. More than half of teens have interacted with AI companions at least a few times a month, and one in three decided to talk about a serious issue with AI companions instead of real people, according to a Common Sense Media survey conducted last year. In certain groups and situations, a chatbot could offer some benefit — a lifeline for, say, LGBTQ youth who don’t have any in-person support networks, one study found. But even so, there are important caveats and risks.

Meanwhile, other experts are telling parents never to let their kids access AI companions, warning them that these chatbots have a history of offering dangerous advice and engaging in sexualized conversations. Sixteen-year-old Adam Raine died by suicide last April after developing a relationship and discussing his plans with ChatGPT.

If you have kids, these are horrifying stories to hear. It’s reasonable to wonder how widespread the issues are, and who they are affecting most. As of right now, the majority of younger kids aren’t using AI for companionship (phew!). But for those who are, where do the issues arise? And how do they go from using ChatGPT for help with their homework to opening up to it about their problems to preferring it to their human friends? 

Some answers are starting to emerge from research. 

For even young adolescents, there’s a direct link between AI companion use and mental health issues, according to a new study by researchers at the University of North Carolina at Chapel Hill. Their paper, which is still under review, is the first longitudinal study in the US that has looked at the bidirectional association between AI companionship in adolescents and mental health issues, according to one of the researchers. It charted AI use among 2,300 middle schoolers and found that about one in five used AI for emotional companionship. Those who used AI more reported higher levels of loneliness.

“It’s not just that the lonely kids are using AI, and they’re otherwise unharmed,” said Anne Maheux, an assistant professor of psychology and neuroscience at UNC Chapel Hill and the lead author on the study. “It is that using AI comes first, and middle school students are increasing their sense of loneliness following the use of AI.”

I recently spoke to Maheux about her research and the role of technology in young people’s lives. We discussed how much parents and teachers know about what is going on, what kids get out of human relationships that AI can’t provide, and whether she’d let a child under her care use an AI chatbot. While she said there is a lot to be scared of right now, there is some evidence that, when designed with the intention of promoting child learning and development and under the supervision of a caring adult, AI can offer some benefits, and, ultimately, she’s optimistic that we can design a better future for kids. 

The conversation below has been lightly edited for length and clarity.

How do so many kids end up with an AI companion? Do kids start using AI for homework help and end up in an emotional relationship with the technology? 

At a high level, AI companions — in our darkest vision of what that might look like — would be a kid calling an AI chatbot their best friend. That phenomenon is still quite rare. There are certainly plenty of kids who are experiencing that, but it’s not to say that it’s all kids or even most kids. I think that’s good news. 

But it’s also true that the line between opening up AI to ask a question about your homework and a full-blown AI companionship relationship involves a lot of gray areas. There’s evidence, mostly preliminary and anecdotal evidence, to suggest that very few people open up to AI with the primary initial goal of developing an intimate friendship or relationship. 

Most people open it out of a curiosity, sense of novelty, or seeking an answer to a question that’s very pragmatic. Then that can potentially evolve into something more akin to seeking personal advice or help making a decision or help making sense of one’s recent experiences with other humans. And that can potentially evolve to something that’s a bit more emotional.

What did your latest study on adolescents, AI companions, and mental health reveal?

Some kids seek out AI for certain purposes in different ways than other kids. For some kids, AI companionship is particularly attractive, especially the kids who maybe don’t have close friends or social networks in their offline life and who are already lonely. 

It’s a chicken-and-egg problem. Is it that these kids are seeking out AI companions or is it that having an AI companion is exacerbating those potential vulnerabilities or exacerbating risk for mental health problems? What we found is that interacting with an AI companion in a way that’s akin to emotional intimacy among middle school students is longitudinally associated with increases over time in loneliness. So the kids who are seeking out these companions, who are presumably already lonely, are also experiencing an increase in loneliness over time. 

There is this potential directionality question that we’re starting to answer here: It’s not just that the lonely kids are using AI, and they’re otherwise unharmed. It is that using AI comes first, and middle school students are increasing their sense of loneliness following the use of AI. In other words, middle school students using AI for emotional intimacy and companionship developed greater loneliness over time.

Do you have a sense of how often these kids are using the chatbots? 

In our sample — so again, these are US middle school kids — about 15 to 20 percent say that they’re using it at least a few times a week for any purpose. We don’t have specific rates of use for companionship because the questions that we asked were just not framed in a frequency measure, but more in how emotionally intimate they felt with the chatbot.

What else could have been causing that loneliness?

There are almost definitely many causes, and I think that our data suggests that AI companionship may be one cause. It certainly isn’t definitive. Obviously, I have to say that. I’m a scientist and trying to be hesitant about these things, but the reality is that whether or not AI use causes loneliness in this particular case, there are definitely other things that are also causing loneliness. 

That could be a myriad of things about the kid, maybe they have a lot of social anxiety, maybe they struggle with social skills, maybe the kid has had struggles in their family life and doesn’t have a strong sense of connection and belonging at home. It could be structural things. The kid just doesn’t have enough access to appropriate resources. So certainly there’s other things that are at play here, and typically technology use is one of many factors that can influence a kid’s mental health. 

And how much do you think that parents and teachers know about what’s going on, and how well-equipped do you think they are to intervene or to just be more involved in how these kids are using this technology? 

It’s a very slippery technology. The way kids are using it has changed rapidly in just the last year or two years. I would expect that parents, teachers, people who care about kids are probably struggling with the rapidity of change. But it’s also true that all the things that we have known for a long time about supporting kids and helping them thrive, those things are still true and they’ll be true with whatever technology comes after AI that kids are exploring. 

Those things include being curious, asking kids questions about their lived experiences online and offline, having conversations with kids so that they can understand the implications of different technology use. They can understand how, for example, AI is embedded within a broader system of social and political and economic factors, including the fact that many companies are trying to exploit kids’ attention in order to make money, which many kids are quite interested to hear about. 

Supporting kids also means providing a warm and supportive space for them to learn, to make mistakes, to be kids in the offline world, to have the frictionful, challenging, awkward conversations and first dates and all of the things that parents are sometimes trying to protect kids from by providing a safe container for them to explore those things. All of that can also provide avenues for kids to learn what they need to learn and develop — all the resources for a long life of thriving, even in the context of AI or other new technologies. 

What do kids learn from having these kinds of conversations with other humans that they can’t get from AI? 

Kids need to engage with other people, period. That’s true for all of us. We’re an incredibly social species. Simply being around other people and talking to strangers, let alone having strong social bonds, is really good for us. And all those things are uniquely important during adolescence, when kids have this neurobiological sensitivity to social information and reward. That’s when kids learn how to engage in conversation, they learn how to maintain eye contact, how to read body language, how to read emotions and perceive the world from the lens of someone else, to take their perspective. That’s not to mention other things, like being a member of one’s culture, what is valued, and what is expected. All of that is learned in the context of other human social relationships or relationships with broader social groups that a kid might be a member of. 

AI obviously can’t and never will be able to offer some of those things. It can’t actually experience empathy or care. It can’t engage in a true mutual human relationship. It may be able to simulate some of those things, and there’s some evidence that it can serve as a source of social practice. It can help kids work through the potential for difficult conversations and then serve as a bridge to engaging with other people. But there are aspects of AI that just simply can never replace the core sacred aspects of humans. 

Can you be more specific? What is it about human relationships that can’t AI simulate?

The way that AI systems are currently designed, which is not an inherent feature, but is a design choice, is to be sycophantic, highly agreeable, anthropomorphized, and all of those things can lead to kids developing expectations or understandings of interactive relationships that are actually fundamentally at odds with a normal human relationship. Some of the most consistent things that I’ve seen in the educated hypotheses on this topic and also in the emerging empirical research is that people need the friction that comes with human relationships. 

Human relationships are just hard and messy, and they’re also really beautiful. They’re what make so much of human life valuable and worth living. And with AI that’s always agreeable, that’s always available, that has no needs of its own, that can’t care or be cared for, it just doesn’t serve the same context to help kids learn things like conflict resolution or negotiation, being pro-social or caring for someone else who has needs. So many of those aspects that can feel uncomfortable in the moment, dealing with another person or a person who’s not responding right away, those things are actually important in the building blocks of developing the skills and capacities to be a functioning and thriving person in the social adult world. 

This is a problem with AI in general, isn’t it? It makes things effortless, but if you choose this path of least resistance, you’ll avoid the friction that causes you to learn and develop and build skills you need to exist in the world. 

Absolutely. And I think that all these things are connected too. AI offers this effortless, frictionless solution to our day-to-day problems, whether they’re social problems, whether they’re problems doing our homework, and those immediate solutions feel really good in the moment, so they’re quite tempting to keep coming back to. But there’s this real possibility that in the long term, that erodes our capacity for not only social relationships or cognitive skills, but just a general ability to withstand the momentary day-to-day distress of being a person living a normal life. And so I think every domain of human psychology comes together at that point, whether it’s social, emotional, mental health, or cognitive. 

Do you think that there are interventions that legislators could make or even that tech companies could make that would improve outcomes for kids, maybe make them a little less lonely? 

There are a million specific design changes that I would recommend. I think at a very minimum, AI systems can afford a pretty phenomenal amount of access to information, but there’s been no benefits that I’ve seen of them acting as friends. Kids need other human friends, full stop. Designing systems that are intended to exploit kids’ vulnerability or sensitivity to human social information and relationships, I think, is bad for kids. 

At the federal level, it seems that regulation is not coming, but at the state level, there have been many state regulations intended to protect kids, intended to create safer systems, to put in guardrails, to modulate different aspects of the models, the design, the user interface. These things could potentially make a real difference, I think.

What do you recommend parents do with regard to AI and their kids? Should they let them use chatbots? 

In short, no. But I am not a parent, and it’s much easier to dole out advice than it is to enact it. Parenting decisions about technology are not one-size-fits-all. Kids, parents, family dynamics, technology, and the context in which it is used differ, and in so many cases are personal choices (parents must weigh various potential opportunities and risks). Decades of research indicate what conditions a child needs to thrive. Extremely minimal research addresses the effects of AI on youth, and what we have so far suggests that the risks outweigh the benefits. 

I would not give a child under my care AI chatbots of any kind to use without me or another trusted adult present. I would talk to them openly about AI and its risks and benefits, but to me AI, like all technology, should be a tool used to promote human thriving, and when the evidence is unclear or suggestive of harms, I think it’s best not to experiment on kids. Currently, the off-the-shelf AI chatbots most kids are using appears more likely to undermine well-being for vulnerable users, especially children. 

Well, as a father of two daughters, I’m definitely terrified of what’s to come in the next few years. 

There’s a lot to be scared of, but there’s a lot to be hopeful of too. I think that everyone wants kids to thrive. Some of us are under different incentives, and some of those incentives might be perverse. But most of us are working really hard to design a better world for kids. 

Even before the latest batch of alarming AI news, a lot of Americans were souring on AI. That may be for big, existential reasons — concerns about widening inequality, mass job loss, and the still-unclear environmental impact of data centers — or for very specific, personal, everyday ones, like being forced to use a worse version of Google search. 

None of this is to say that AI cannot be a useful tool for some people some of the time. It’s just that the untested technology was thrust upon millions of people who didn’t necessarily ask for it and really seem to not like it. More than twice as many Americans distrust AI as trust it, and a growing number of people think it will have a negative impact on productivity and economic growth, according to a recent survey by Gallup and the Special Competitive Studies Project. While about half of Americans now report using chatbots, a majority also think that AI will put their personal information at risk and nearly half think it will have a negative impact on society, according to a 2026 Pew study.

“It’s being forced on users, there’s no clear way to turn it off, and it feels like this unwelcome addition to their lives,” Rory Mir of the Electronic Frontier Foundation (EFF), a nonprofit that defends digital privacy and free speech, told me. “It’s this kind of continued pattern of disrespect to users that I think is part of the pushback.”

If you want less AI in your life, opting out is not always easy. But there are things you can do to minimize your exposure. 

There are ways to turn off AI features, although the process can be tedious. There are also steps you can take to prevent your data from being used to train AI models, though it’s difficult to keep all of your online data away from web scrapers. 

I talked to five experts — including a computer scientist and a researcher studying AI resistance — who offered distinctive perspectives on what AI is doing to us, and who shared some simple and concrete steps you can take to push back against AI’s creep into our daily lives.

The AI that’s suddenly everywhere

In the early days, which were just a few years ago, you really had to know what you were doing if you wanted to test out AI. Now, it’s impossible to avoid. 

“More and more AI use is through its integration into digital products like search, email, camera apps, and social media,” Arvind Narayanan, a computer science professor at Princeton University, told me. “It will become increasingly hard to strip these out unless one is willing to forgo digital products altogether.”

What you’re specifically encountering is generative AI, and one of the most common types is a subset called large language models (LLMs), which ingest huge amounts of data and learn statistical patterns to predict and generate text. ChatGPT is powered by an LLM. The AI Overviews that sit on top of your Google search results come from an LLM. The grammar checker in your email app is likely powered by an LLM. Other subsets of generative AI include models that can produce images, video, audio, and software code. 

The data that makes many of these tools work has been scraped from the open web, pirated books, and rare print books that are subsequently being destroyed. Everything from Wikipedia articles to YouTube videos has become training data for LLMs, and in order for the models themselves to get better, AI companies need more fresh data, which is in increasingly short supply. (Disclosure: Vox Media is one of several publishers that have signed partnership agreements with OpenAI. Our reporting remains editorially independent. Future Perfect is also funded in part by the BEMC Foundation, whose major funder was also an early investor in Anthropic; they don’t have any editorial input into our content.)

As a result, some of these companies are venturing into their users’ profiles to find more data. Meta, for example, sparked global outrage in 2024 when it informed some Facebook and Instagram users that it was using their public photos and text to train its AI models. Meta still does this. That your family photos or social media updates are being used to train AI to look and sound more human is, at the very least, very dehumanizing.

Generative AI, of course, is not the only type of AI that’s invisibly moving levers in your digital life. Recommendation algorithms are arguably even more inescapable. They power everything from Amazon to Netflix to Spotify and dictate what we buy, what we watch, and what we listen to. If you have trouble picking out an outfit in the morning, it might be because your brain is used to having algorithms around to help make decisions. This is also dehumanizing. 

All of this — the societal harm, climate impact, the cognitive surrender — should be on your mind as you consider whether it’s worth enlisting these tools to write emails for you or to generate memes, according to Tania Duarte, founder of We and AI, a nonprofit focused on critical AI literacy. 

“People are becoming increasingly aware of not just the impact on themselves but on the impact on the society they want to live in and the future that they want to have,” Duarte told me. “Is it worth all of that?”

How to minimize your AI exposure

If you’re reading this, you’re probably doing so on a smartphone or a computer. So let’s start with the assumption that you’d like to continue using devices like these. 

If you’d like to minimize your exposure to AI, that presents a bit of a paradox. It’s seemingly impossible to use mainstream tech products without engaging with AI. But you can take steps to remove as much of it from your life as possible without going completely off the grid.

“You look for the spaces of agency rather than lamenting the fact that you can’t escape everything,” Dylan Orchard, a researcher at King’s College London who studies everyday resistances to AI, told me. “You can’t expect a perfect escape.”

Let’s start with the easiest options: You don’t have to use ChatGPT or Claude or Copilot. The same goes for Google Gemini and Apple Intelligence. If you’re happy with the way you access information online, save yourself the time. (Note: This will be much harder to do if you’re being required to use these tools at work or at school, so for the sake of this article, we’ll focus on the things you can control.) 

Things get more complicated when you consider how your existing devices or software have recently been AI-ified. If you’re using an iPhone, for instance, you might be aware that the latest operating system comes with an updated version of Apple Intelligence, a layer of AI that does everything from summarize your notifications to power a new Siri. Earlier this year, Google launched its own version of this layer called Google Intelligence, which it says will make Android transition “from an operating system into an intelligence system.” The same push toward cramming AI into every corner is also happening on Windows 11, where Microsoft Copilot promises to be helpful.

If you were happy with your phone or laptop when it was slightly dumber, however, you can turn these features off. You can also opt out of other AI features built into your device’s operating system. Here’s a helpful guide that gets into the weeds of how to do it; it covers Apple Intelligence; Google Gemini, including AI Overviews and AI writing help in Gmail; Microsoft Copilot; Meta AI; and Samsung Galaxy AI. Turning off the AI features on Android devices is more complicated than flipping a single switch, but it can be done.

A lot of your AI exposure will happen in your web browser, though, so you should consider ways to bypass those features or switch browsers. Here’s another helpful guide that explains how to remove AI content from search results as well as AI features built into Chrome and other browsers, along with Microsoft Office. If you want a quick fix, adding “-ai” to a Google search should get rid of AI Overviews and some AI content in the search results, but none of these hacks will guarantee that you avoid AI slop altogether. Using a privacy-focused browser, like DuckDuckGo, might do a better job at it than Google, though.

When it comes to other online activities, like shopping or scrolling on social media, avoiding AI gets even harder. TikTok, Instagram, Facebook, and YouTube lack a master switch that lets you opt out of all the many AI features on offer. Still, you can try to tone down the algorithmic sorting that all the apps use to serve you content by switching to a chronological feed or removing suggested content from your feed. (Try tapping the Instagram logo in the app and then hit “Following” to see just the accounts you follow.)

Unfortunately, once you dig into the various user agreements and privacy policies, you’ll find that it’s very difficult to avoid AI exposure on social media platforms. If you’re posting publicly, you should assume your content is being used to train that company’s AI models. (You can keep some of your data away from Meta’s crawlers by setting your Facebook or Instagram account to private. X also allows you to opt out of having your data used for training its AI.) If you want to turn off video summaries on Instagram Reels, too bad. You can’t. If you want to turn off comment summaries on Facebook, you’ll have to go four menus deep in your settings to find the right switch. The most straightforward way to avoid being used as training data is to stop using these apps entirely. Or at least stop posting your own content, which is easier said than done, but worth considering if you really want to resist the AI takeover.

There’s a programming term that describes the inundation of AI features and slog of opting out: “user-hostile.” It’s a play on the term “user-friendly,” and it describes software that values the company’s priorities over the end users. You may love AI, although that’s doubtful if you’ve read this far. If it drives you crazy, though, you should feel at least a little bit empowered to know that there’s a way to reclaim the experience you had and loved without AI — or to use AI on your own terms. 

“Ultimately, I think the important thing for folks to keep in mind is that AI is just a tool,” said Mir from EFF, “and it makes sense to want control over your own tools, including the option to not use a tool if it’s not right for you.”

It’s frustrating that we have to deal with this at all, if only because most of us did not ask for our cyber existences to be sullied by untested tech. But it’s actually refreshing to consider that, because of a never-ending onslaught of annoying features, AI might actually discourage us from using social media so much.

If anything, the extent to which we feel the need to flee from AI also reflects our craving for something real, that makes us feel more connected and more human. So when AI summaries interrupt your time on Instagram, consider texting your friends a handful of photos from your week or calling them on the phone. If you’ve finally seen one too many AI slop videos on TikTok, put on a classic movie or TV show. 

At the very least, put down your phone and take a walk outside; your attention span will thank you for it. Yes, your individual rejection of AI might be a drop in the bucket for these huge tech companies, but that doesn’t mean it’s not worth doing anyway.

Correction, September 21, 2:10 pm: The way this story originally represented Tania Duarte’s comments has been revised to clarify her concerns with AI.