The solution is extremely obvious, just stop using it on 2 days out of the week or something like that.
You need to go to the gym, but for your brain.
If what you are building is too complex for you to meaningfully contribute to in the absence of LLM assistance then that should tell you something important.
> The solution? I'm not sure
This initially felt like you were setting up a joke. If you feel like something is harmful to you, stop doing it. Find alternatives (they are there, it’s everything else; commercial LLMs are still fairly recent). Thinking “maybe I don’t have to let it go, I can still use it if I do it this other way” sounds like an addict justifying themselves.
I say all this without a hint of judgment. I genuinely hope you are able to tackle the harm you’re feeling.