Your phone is the reason you can't fully move on. This 49-page workbook gives you the exact settings, scripts, and boundaries to unhook — with a track for a clean break, and a track if things aren't fully closed.
You know the exact time they were last online. You've refreshed a mutual friend's story three times tonight. That's not a character flaw — it's a habit loop your phone is built to keep feeding. This workbook doesn't tell you to "just stop." It shows you exactly what to turn off, unfollow, and rebuild, step by step.
Exactly what to unfollow, mute, or block — and why the difference matters.
Every login, subscription, and shared account still tying your lives together.
Turn off the quiet surveillance running in the background on both sides.
Scripts for the "how are they doing" conversations you didn't ask for.
For anyone who isn't the one who left, and isn't ready to close it.
What replaces the doom-scroll once the old habit is gone.
A real plan for the 2am urge to check, text, or spiral.
A checklist for before any contact happens again — on purpose, not by accident.
A full stop — unfollow, mute, block, no contact for the length of the program. The right call if there was betrayal, a safety concern, or your ex has asked for space.
"Space, not silence." Still cuts the monitoring habits, without fully closing the door — for situations that genuinely aren't over. Includes an honesty check so hope doesn't turn into limbo.
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No — it's a 49-page PDF designed to be printed at home (or filled in digitally) as a workbook.
The first two sections of the workbook are a short diagnostic that walks you through exactly this.
No. It's a practical guide to digital habits and boundaries. If you're struggling with ongoing hopelessness or distress, please reach out to a licensed therapist or a crisis line — the workbook includes a resources page with more on this.
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