I find copilot and chatgpt constantly useful as just a simple way of automating what would otherwise be tedious work. I think the most important thought in using them is that as you use them more you get a sense if what they are going to be able to do and what they aren't, which lets you know when you can use them (and therefore use them with more confidence and more often)
Especially in refactoring or working with poor codebases. I do notice with copilot specifically some people seem to get wildly different response times with it, for me it gives suggestions almost instantly so as im typing ive got an ongoing suggestion I can accept at any time as it gets closer to what I intend or ignore if not. A common really useful thing is when I have to set up a series of something (recently in a power plant code I set up parameters for a certain kind of battery) and then I just start writing for each other kind of battery it suggests the whole boilerplate for every case, I can go back and fill in the details and exceptions.
As for chatgpt its more useful at interpreting existing code. I often give it a giant function and say "I want you to split off this part and put it into its own thread, get the output with a queue" or something like that. Again, output can often need a little bit of massaging, but I find it reduces cognitive load involved in doing such a task. The trick is to be naturally skeptical of the output but appreciate how much of your life is spent writing nonsense.
I've also found that learning to put what I want exactly into words can be a particular skill that has helped my communication. Making sure you know the name and function of every tool you use. I think if I had said that to myself before I started using these things id have been incredulous, "of course I know the name of things" but no, its a different thing to be talking about them often, especially when you have an idiot savant that takes everything you say too literally. You have to learn to be consise and precise