The honest answer is: it depends on the tool and its settings, so treat an AI chat like an email to a stranger until you have checked.
Passwords, bank or card numbers, identity numbers, full medical records and anything covered by a confidentiality agreement at work. If you would not email it to a stranger, do not paste it.
Most tools have a privacy or data-controls page. Look for whether your chats are used to improve the service and whether you can turn that off or delete your history. The wording and options change, so read the current page of the tool you use.
You can still get help with a private letter. Swap real names for Person A and Person B, remove account numbers and addresses, and paste the rest.
Ask what your employer allows. Many workplaces have rules or approved tools, and breaking them can cost more than saving ten minutes.
AI tools are fine for most everyday jobs. A little care with what you paste covers most of the risk.
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