It's not much to go on by, but I kinda feel ya. I think one exception I'd perhaps make is doing a large mechanic refactor. I find them incredibly daunting. So, I'll just ask AI for that. I mean it probably takes me a similar time to do, but it feels less daunting.
I've been trying to get into agentic coding and there are non-refactoring instances where I might reac for it (like any time I need to work on something using tailwind; I'm dyslexic and I'd get actual headaches, not exaggerating, trying to decipher Tailwind gibberish while juggling their docs before AIs came around)
I highly recommend looking into codemods for larger mechanical refactorings. I did things like converting large test suites from one testing library to another by having codex write a codemod to convert it as a first pass.
I use Jetbrains features for that usually, it has great tools for that.
Lets say on that JSON API I want to extract part of the logic in a repositiory file i CTRL + W the function then I have almost all of my shortcuts with left alt + two character shortcuts. So once marked i do LAlt + E + M for Extract Method then it puts me in a step in between to rename the function and then LAlt + M+V for MoVe and then it puts me in an interface to name the function.
Once you used to it its like a gamer doing APMS and its deterministic and fast. I also have R+N (rename), G+V (generate vitest) Q+C(query console), Q+H(Query history) and many more. Really useful. Probably also doable with other editors.