How to use AI to code in a non-degenerative way?

AI coding assist (ChatGPT / GitHub Copilot) can do so much with zero thinking on our part. Refactor code, think of architectures, process data, use APIs, etc.

This is very degenerative.

I want to find a way to use AI to help me speed up coding without it being degenerative to my skills.

I have 4 years of full-time experience, so I got a lot of the basics covered, but I still have much to learn.

My general rule of thumb is to use it to write code I totally know how to write myself but don't want to waste time doing it (like giving it to an intern).

If I don't know how to do the task, I use it like a senior developer for consultation (without letting it do the task for me).

For API usage, I use it like a great search engine for docs (without giving it my specific use case so it doesn't hand-feed me exactly what I need).

I'd like to get your feedback on how you use AI in order to speed up coding while still retaining most of the skills & knowledge growth you would have gained without using it.