Paraphrasing tools in grad writing, where does the line fall

Working on my thesis and I’ve been running some of my more awkward sentences through QuillBot when I know what I mean but cant get the phrasing right, especially after a long day of writing when my brain just stops producing clean English. I always read the output and adjust it, never just paste and accept, but I keep second guessing if this counts as the kind of AI assistance my program’s integrity policy is warning me about, which is written pretty vaguely and mostly seems aimed at people using ChatGPT to write whole sections. Paraphrasing tools existed and were considered fine, if a little lazy, long before generative AI was really a thing, but now everything with the word AI attached to it seems to get lumped into the same suspicious category regardless of what it actually does. Where do people think the actual line is between acceptable writing assistance and something that needs to be disclosed or avoided entirely at the grad level?