Almost every published policy separates assistance from substitution. Using a model to explain a concept, tighten your grammar, or suggest a structure is normally allowed. Submitting generated argument or generated sources as your own is not. Read your own institution's wording — it varies, and it is usually shorter than people assume.
Asking for sources is the fastest route to trouble: models invent plausible references with real author names and dead DOIs. Markers check. Equally risky is generating whole sections then paraphrasing them — the argument is not yours, and you will not be able to defend it in a viva.
Write in a tool with version history. Keep your notes and annotated PDFs. If you used a model, keep the transcript and disclose it where the policy asks. A documented process is the only thing that reliably survives a false-positive detector score.
Open the paper. Read the abstract at minimum. If you cannot find the source, the claim does not go in — no matter how confident the sentence sounds.
Could you explain this paragraph, and why you cited that source, to your supervisor without notes? If yes, it is your work. If no, it is not yet — and no amount of rewording changes that.
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