Does this sound like you?

• You're "like addicted": if you don't check your ex's stories, the anxiety climbs, and it only drops once you look.
• You still ask yourself "why." You replay the timeline, looking for the moment it all turned.
• Part of you is still waiting for a sign from your ex.
• You've already texted your ex again. No reply, or a four-word reply, and you were angry at yourself.
• People told you "give it time." Time did nothing.

A breakup activates the same brain circuits as withdrawal. What you're going through is documented, predictable, and reversible.

What it's already costing you

• Your nights. Waking up at 4 a.m., the movie replaying, the phone within reach.
• Your work. Your head somewhere else all day. In a January 2026 survey of 1,020 employees, 43% said a breakup hurt their focus at work.
• Your time. Weeks, then months. On a forum in August, two months after her breakup, one woman wrote: "And now, somehow, I feel like I'm getting worse instead of better."
• The way you see yourself. Every time you check your ex's profile, you compare yourself, and you come out of it feeling smaller.

Waiting for it to pass has a price. Time only heals what you work on during that time. No one ever gave you the order of things: here it is.

Three things nobody told you

What this guide is built on

Not opinions. Every step is backed by published studies, cited on page 7.7.

• Cut. In a survey of 464 people, those who kept checking their ex's profile felt more distress and longing, and grew less (Marshall, 2012).
• Empty. Thinking about your ex's flaws lowers the love you feel; distraction lifts your mood. The guide does both (Langeslag and Sanchez, 2018).
• Check. Regularly taking stock of your breakup helps you recover (Larson and Sbarra, 2015).
• The urge that passes. In smokers, learning to let the urge pass without giving in lowered how much they smoked, even when the urge stayed strong (Bowen and Marlatt, 2009). That's the 10-minute protocol.

The situations in module 7 (when you can't cut contact, when your ex sends signals or is with someone new) come from what women actually write on forums, two months or two years after their breakup.

The method, in order

One task a day, one box to check, seven days.

What you'll have in 7 days

• Contact cut, cleanly, without drama.
• A written list of what wasn't working, which you'll reread every time your brain sells you the idealized version.
• Three daily anchors that hold even on bad days.
• A simple test to know if you're moving forward, and what to do if you slip back.
• A whole day given to something you had let go of.

What you won't have: zero sadness, that wouldn't be honest. Forgetting completely: you don't forget, you stop being stuck. An answer from your ex: the guide doesn't depend on the other person. That's its strength.

What you get

A 58-page illustrated guide you can read on your phone or print out.

1. The diagnosisWhere you really are. 4 pages
2. Why it didn't work beforeYou clear out what you've already tried. 5 pages
3. The methodThe heart of the guide: cut, empty, anchor, check. 10 pages
4. The 7-day planWhat you do each day, one task, one box. 7 pages
5. The five trapsThe most common mistakes, and what to do instead. 5 pages
6. Templates to copyWhat you reuse as is. 6 pages
7. The situations the plan doesn't coverWhen you can't cut contact (housing, kids, work), when your ex sends signals or is with someone new, the moments that trigger relapses, and what the research says. 8 pages

Two real pages, as they are

The bonuses, included

• + The 15 things never to sayvalue $12
• + The 7-day journalvalue $19
• + The guide to healthy boundariesvalue $14
• + The phone version, with checkboxes and fill-in linesvalue $9

In 7 days, "I can't get over it" becomes "I'm getting over it"