So most of my opinions about what AI can do aren't about hype at all, but what I've personally experienced with it firsthand. The news, frankly, is just as bad a source about AI is marketing departments of AI companies, because the news is primarily written by people who feel threatened by its existence and are rationalizing reasons that it's bad, as well as amplifying bad things that they hear and, in the best case, reporting on it without really understanding what it actually does. The news is partly why you're connecting what's happening with that WGA/SAG-AFTRA contract; nothing I've said here supports people losing their existing rights to their own likenesses, and the reason they're trying to slip it into the contracts is because even under existing copyright law, AI isn't a get out of jail free card to produce copyrighted works despite the fact that you can train it on them.
At any rate, here are a few of my personal experiences with using AI:
I've used AI art generation to create background art for a video game that I made with my kids over winter break, and because of that, it looks really good. It would have otherwise looked pretty bad.
For my online tabletop roleplaying campaign, I generate images of original locations and NPCs.
I subscribe to ChatGPT and because of that I have access to the GPT-4 version, which is leaps and bounds smarter than GPT-3 (although it's still like talking to some kind of savant who knows a whole lot of information but has trouble with certain types of reasoning). While ChatGPT isn't something you should use to write your legal briefs (I could have told you that before that dumbass lawyer even tried it), it's an amazing replacement for google, which nowadays involves a lot of fiddling and putting quotations marks around things just so you can get a result that's actually addressing what you want to know as opposed to "here's a bunch of vaguely related shit that has almost nothing to do with what you asked." That alone has improved my life.\
It's also great at helping you figure out what something is called. "I'm looking for a thing that does X and Y, but I don't know what it's called." Google is absolutely terrible at that.
I've used ChatGPT to generate custom one-shot adventure ideas for my online roleplaying game. Rather than having to adapt an existing adventure module to what I'm doing, if I give it information about my campaign, it'll come up with something that utilizes my existing locations, NPCs, and setting. (Indicentally, when people say that AI "can't be creative", they're essentially using a tautological definition of creativity that amount so "AI isn't creative because only humans can be creative, therefore AI can't be creative." AI, in my experience, is very creative.) Compare this to the common advice that people give to game masters who can't come up with an idea: take someone else's story, change a few things, and drop it into your campaign. ChatGPT is also amazing at worldbuilding.
This kind of thing is why I'm excited about AI -- it's improving my life in a big way right now. None of what I've done with it is "hype". I don't care that Elon Musk's dumb ass is starting his own AI company, or what tech company marketing divisions have to say about it, or what some MBA CEO's wild guess about what we'll be using it for in 5 years is.