Not OP, but for me the higher level decisions stick, but not the bitty gritty detail. And I'm ok with that, I care less about the implementation detail and more about the higher level problem solving, and using these LLMs I feel make me better at that.

For English writing I remember a lot of words and phrases that ChatGPT taught me.

For scripting, of course I don't remember the details it provided. I don't remember the details I wrote yesterday either. But at least I roughly remember things like "There is a simple way to visualize any f(x) with about 10~20 lines of numpy and matplotlib. It's not a daunting task at all". I believe these pieces of information improve my decision making a little bit.

I don't think ChatGPT improved the deeper programming skill of mine, like data struct/algorithm/architecture. But I see no reason why it would make me worse in this aspect either.