I don't think it's possible to eliminate cognitive debt when using LLMs, but you can definitely minimize it. Part of this means recognizing that you will only get, say, a 2x productivity boost instead of a mythical 100x increase, the benefit is, you'll actually know what you're doing versus being a brain addled zombie.

First, use the LLM to understand the problem thoroughly. They can be great research aids. I've speed up tons of learning using LLMs. It is essential you ground the discussion in existing texts or code. Ping pong with the LLM asking it to challenge your understanding, how you direct citations for explanations, clarify things, etc.

After you've understood, plan. Develop a plan with the LLM/agent by steering it hard. Read the slop text thoroughly. Give it direct feedback. Don't proceed until you have a complete expectation of what you think the agent will do when implementing the plan.

Let the agent do all the implementation.

Review the agent's work. Again, engage with it and leave direct feedback. Ask for clarification and alternatives if needed. If it was totally off mark, start the process again.

You won't be moving at warp speed with this approach but you'll know a lot more than the one shot prompting loop cowboys out there.