Reduce panic, spirals, and impulsive actions in the first 72 hours–2 weeks.

Your brain is in withdrawal: attachment systems + habit loops are firing. Your job is not to "be okay"—it is to become stable enough to make clean decisions.

Do these immediately:
1) Remove triggers you can control (mute/unfollow, archive photos for now, avoid shared places for 2 weeks).
2) Create a "Do Not Contact" rule for 14 days (unless legal/child/safety matters).
3) Build an emergency routine (sleep, food, water, sunlight, short walk).
4) Create a crisis plan for urges (call a friend, write a note, 10-minute delay rule).

If you are not sleeping for days, having panic attacks, or having self-harm thoughts—treat it as urgent and get professional support immediately.

Stop mental replay by creating a truthful, complete narrative in one place.

Most suffering comes from incomplete stories: your mind keeps re-opening the case to find certainty.

Write a 1-page breakup brief:
A) What I wanted.
B) What I actually got.
C) The repeated pattern.
D) The moment it became clear.
E) What I ignored.
F) What I learned.

Rules:
- No blaming paragraphs. Only facts + patterns.
- Include your part (without self-hate).
- One page only. If you want more, you’re spiraling—pause and return later.

This becomes your "anti-relapse" document when nostalgia lies to you.

Reduce emotional dependency and stop the reward/punishment loop.

No-Contact is not punishment. It is nervous system detox.

Implement a clean boundary:
- 30 days no checking (no stalking, no “just curious”).
- Remove access points (chat shortcuts, photo widgets, search history).
- If you must communicate (logistics), use one channel, one time window, one topic only.

Urge protocol (10 minutes):
1) Name it: “This is withdrawal.”
2) Breathe: 4-7-8 x 4 rounds.
3) Replace: do one short action (shower, walk, tidy desk, call friend).
4) Log the urge: time, trigger, feeling, what you did instead.

Your brain learns: “I can survive this feeling without contacting them.”

Let emotions move through you instead of turning into obsession, anger, or numbness.

Breakup grief is not one feeling. It’s a stack: sadness, anger, rejection, shame, fear, loneliness.

Use the 3-layer processing method (15–25 minutes/day):
1) BODY: Where do I feel it? (chest, throat, stomach)
2) EMOTION: What is the exact emotion? (not “bad”—name it precisely)
3) NEED: What need was unmet? (security, respect, affection, future, belonging)

Then write:
- “What I wish I could say” (uncensored letter, NOT sent).
- “What I will not beg for again.”

If emotions spike: shorten. Consistency beats intensity.

Rebuild self-concept so you don’t chase validation from the past.

Relationships become an identity system. After breakup, your brain asks: “Who am I now?”

Do the Identity Rebuild Map:
A) What parts of me got smaller in that relationship?
B) What parts of me got better?
C) What values did I compromise?
D) What do I want to stand for next?

Then pick 3 anchors for 30 days:
- BODY anchor (fitness / sleep / nutrition)
- SKILL anchor (learn / build / practice)
- SOCIAL anchor (friends / community)

Small daily proof restores dignity faster than big speeches.

Stop romanticizing the past and relapsing into contact.

Nostalgia is selective memory. Your brain plays the highlight reel to get a dopamine hit.

Create an Anti-Nostalgia Card (saved on phone):
- 5 reasons it didn’t work (facts)
- 3 patterns that hurt you
- 3 boundaries you need
- 1 sentence: “Missing them is not proof we should be together.”

When cravings hit, read the card out loud, then do a 2-minute task.

This is not bitterness. This is reality protection.

Replace the relationship ecosystem with a stable support system.

Many people relapse because they didn’t rebuild the social layer.

Create a simple 2-week reconnection plan:
- 2 friends: message + schedule short meet
- 1 community: class / faith group / coworking / sports
- 1 family touchpoint

Rules:
- Don’t talk about the breakup for more than 10 minutes per hangout.
- Make it activity-based (walk, coffee, gym, meal) to reduce heavy emotions.

You are rebuilding belonging, not retelling pain.

Turn pain into better standards and healthier selection.

The win is not “moving on.” The win is not repeating.

Build your Boundary & Standards Sheet:
A) Non-negotiables (3–7)
B) Early red flags (5)
C) Green flags (5)
D) Conflict rules (how you fight fairly)
E) Commitment rules (time, communication, exclusivity)

Then define your “slow re-entry” rule:
- No dating decisions from loneliness.
- Wait until you can go 48 hours without thinking about your ex intensely.

When you’re ready, you date from standards—not from hunger.

Use AI as emotional structure: journaling, planning, reframing, and accountability—without feeding obsession.

Use AiProfiles in three roles:

1) THERAPY-STYLE REFLECTION (daily 10–15 min)
- Prompt: “Help me name the emotion, the unmet need, and one healthy action today.”
- Output: 5 bullet reflection + 1 action.

2) BREAKUP BRIEF & ANTI-NOSTALGIA CARD (one-time + updates)
- Prompt: “Turn my notes into a 1-page breakup brief. Keep it factual, pattern-based, and short.”
- Prompt: “Generate an Anti-Nostalgia Card from these facts. Make it compassionate but firm.”

3) REBUILD SYSTEM (weekly planning)
- Prompt: “Build a 14-day plan using my anchors: body, skill, social. Keep it realistic.”

Recommended AiProfile types to map:
- Conversational LLM for journaling + reframing (e.g., ChatGPT / Claude)
- Research LLM for psychoeducation and coping techniques (e.g., Perplexity)
- Meditation / breathwork assistant (e.g., Calm/Headspace-style tools if you have them listed)
- Habit/plan assistant for schedules and checklists

Rules:
- Never ask AI to predict your ex’s feelings or to draft manipulative messages.
- Use AI to regulate you, not to control them.