I use it as a rubber duck but you're right. Treat it like a brilliant idiot and never a source of truth.

I use it for what I'm familiar with but rusty on or to brainstorm options where I'm already considering at least one option.

But a question on immunobiology? Waste of time. I have a single undergraduate biology class under my belt, I struggled for a good grade then immediately forgot it all. Asking it something I'm incapable of calling bullshit on is a terrible idea.

But rubber ducking with AI is still better than let it do your work for you.