The first 24 hours

  • Tell one person what happened.
  • Eat something and try to sleep, even if it is broken sleep.
  • Avoid sending long messages to your ex tonight.

The first week

  • Mute your ex on social media.
  • Return or store their things in one box, out of sight.
  • Plan one small thing to look forward to each day.
  • Move your body: a walk counts.

The first month

  • Rebuild routines that were shared, like weekend plans or dinners.
  • Reconnect with two friends you haven't seen in a while.
  • Start something new that has nothing to do with the relationship.
  • Keep talking about it until you don't need to anymore.

Frequently asked questions

Should I text my ex after a breakup?

In most cases, wait. Give yourself at least a few weeks before deciding whether contact helps you or keeps the wound open.

Is it okay to cry every day after a breakup?

Yes. Strong emotion early on is normal. If it does not ease over several weeks, talking to a professional can help.