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This meta-analysis addresses inconsistent findings on AI's role in self-regulated learning (SRL) by systematically examining 35 empirical studies (2013-2025) through Zimmerman's cyclical model. Results reveal a moderate overall effect of AI interventions (g=0.507), with significantly stronger impacts during the task performance phase (g=0.574). A key finding is the superior efficacy of generative AI (g=0.799) over rule-based and data-driven paradigms across all SRL phases. Critically, this synthesis highlights a "performance-competence divide," where AI excels at scaffolding immediate tasks but its ability to cultivate transferable competence remains unproven. This research offers a nuanced, evidence-based map for designing future AI systems that foster genuine learner autonomy.