I agree with 5%. That said, I've found rubber duck debugging to be an exceptionally effective use case for ChatGPT. Often it will surprise me by pinpointing the solution outright, but I'll always be making progress by clarifying my own thinking.
Even in the IDE I'll sometimes just write comments like (arbitrary example out of thin air):
// Q: Should we use a for loop or a while loop here? // A:
It doesn't always have a great answer, but as you say, it almost always helps my own thinking about it, which is often much more valuable.