Uff. That sounds like a nightmare. I'm glad my job doesn't force us to us AI. It's encouraged, but also my managers say "Use whatever makes you the most productive." AI makes me slower because I'm experienced and already know what I want and how I want it. So instead of fighting with the AI or fact checking it, I can just do shit right the first time.
For tasks that I don't have experience in, a web search is just as fast. Search, click first link. OR. Sure, I'll click and read a few pages, but that's not wasted time. That's called learning.
I have a friend who works at a company where they have AI usage quotas that affect their performance review. I would fucking quit that job immediately. Not all jobs are this crazy.
AI tends to generate tech debt. I have some coworkers that generate nasty, tech debt, AI slop merge requests for review. My policy is: if you're not gonna take the time to use your brain and write something, then I'm not gonna waste my time reviewing your slop. In those cases, I use AI to "review" the code and decide to approve or not. IDGAF.
Leechblock and unhook are required browser extensions for me.
YouTuber is extra tricky because I can easily convince myself that I'm not wasting time, I'm "learning". Even though I doubt I'll ever need to know how to build a mud hut with a secret swimming pool underneath....
In general, I found if I remove the addictive elements from YouTube or whatever, as opposed to blocking the website entirely, I'm more likely to stick to being sober. I treat my phone the same way, I use YAM Launcher to help remove distractions.