Can you use ChatGPT to write essays without plagiarizing? Where's the line?

I'm genuinely curious about this. I've never used AI for an assignment because it feels wrong, but I keep hearing classmates talk about it like it's normal. "Just ChatGPT it" is a phrase I hear constantly.

But where's the line? If you ask ChatGPT to brainstorm ideas, is that plagiarism? If you ask it to outline your essay, is that okay? If you have it write a paragraph and then rewrite it in your own words, is that cheating? What about fixing grammar?

My professor says "any use of AI without attribution is academic dishonesty." But does brainstorming count as "use"? I'm so confused about what's allowed and what isn't.

I don't want to cheat. But I also don't want to be at a disadvantage if everyone else is using AI and I'm not. Has anyone gotten clear guidance from their school about this?

Oxford has really clear guidance on this actually . They say:

• Basic AI (spellcheck, grammar) = fine, no citation needed
• Generative AI for "exploratory purposes" (brainstorming) = allowed but be careful
• Generative AI for actual writing = requires disclosure, and final work must be YOUR analysis
• Submitting AI-generated content as your own = plagiarism

So the line is: is it supporting YOUR work or replacing it?