How to Heal

Breakups hurt. The self-care rule can help. Here's how.

I've helped thousands heal after breakups. The self-care rule works, but only if you use it right. Miss this chance, and you'll regret it.

What Is the Self-Care Rule?

It's simple. Focus on yourself for 30 days. Take care of your:

• Physical health
• Mental health
• Emotional health
• Social health
• Spiritual health

Eat well. Sleep well. Exercise. Meditate. Journal. Treat yourself.

Don't check on your ex. Check on yourself. Be nosey about you.

But here's what most people miss:

Self-care isn't bubble baths and face masks.

It's doing the hard stuff when you don't feel like it.

It's going to the gym when you're crying.

It's eating real food when you have no appetite.

It's getting out of bed when all you want is to stay there.

That's real self-care.

Why Follow It?

Three reasons:

1. Heal your wounds. Process emotions. Learn from mistakes.
2. Give yourself love. Your ex didn't want to. You must.
3. Set a timeframe. Be selfish about healing.

But there's a fourth reason nobody talks about:

You need to become someone different.

Your ex left a version of you.

They don't want that version back.

They need to see someone who's grown. Changed. Evolved.

This 30 days? That's your transformation window.

Use it or lose it.

The First 72 Hours: Survival Mode

The first three days are the worst.

You're in shock. You can't think straight. You want to text them every five minutes.

Here's your survival plan:

Day 1:

• Delete their number (save it somewhere, but remove it from your phone)
• Tell three trusted friends what happened
• Eat something, even if it's just toast
• Don't make any big decisions

Day 2:

• Get out of bed before noon
• Shower and change clothes
• Go outside for 10 minutes
• Still no contacting your ex

Day 3:

• Start a simple routine (more on this below)
• Begin journaling
• Reach out to someone you trust
• Focus on basics: eat, sleep, breathe

See: Immediate steps after a breakup for more on the critical first days.

Is It Right for You?

Sometimes you can't avoid your ex. You might:

• Have kids together
• Work together
• Study together
• Live together

If so, talk less. Be polite. Keep it short.

This is called "reduced contact" not "no contact."

More on this: No contact while co-parenting.

The principle stays the same:

Focus on yourself. Even if you see them every day.

Your healing doesn't require their absence.

It requires your commitment.

How Long Should It Last?

• 4 weeks: Best for most breakups
• 21 days: Good balance
• 2 weeks: For short relationships

But honestly?

Healing doesn't follow a calendar.

30 days is a target. Not a finish line.

Some people need 60 days. Some need 90.

Want to know your timeline? Use the how long to get over a breakup calculator for a personalized estimate.

You'll know you're healing when:

• You can think about them without crying
• You go hours without checking your phone
• You feel interested in your own life again
• You sleep through the night

Use the no contact calculator to get a personalized timeline.

Will It Work for You?

Yes, if you try. Use the time well. Heal. Grow.

Don't leave dirty dishes in the sink. They'll still be dirty in 30 days.

Translation:

If you spend 30 days doing nothing, you'll just be 30 days sadder.

You have to actively work on yourself.

Time doesn't heal wounds. Action does.

The M.E.D.S. Framework: Your Daily Non-Negotiables

Take your M.E.D.S:

• Meditation
• Exercise
• Diet
• Sleep

These aren't optional. They're medicine.

Sleep: Start Here

Why it matters: Sleep deprivation makes everything worse. Your emotions. Your decisions. Your willpower.

What to do:

• Aim for 7-8 hours
• Go to bed at the same time nightly
• No phone in bed
• If you can't sleep, don't stay in bed tossing. Get up. Read. Journal. Try again in 30 minutes.

Struggling with sleep?

• No caffeine after 2pm
• Exercise earlier in the day
• Write out your thoughts before bed
• Consider melatonin (check with a doctor first)

Exercise: Move Your Body Daily

Why it matters: Exercise literally changes your brain chemistry. It's the fastest way to feel better.

What to do:

• 30 minutes daily minimum
• Anything counts: walking, gym, yoga, dancing
• Push yourself a little. Sweat helps.
• Consistency beats intensity

Can't motivate yourself?

• Start with 10 minutes
• Just put on workout clothes. Often that's enough to get you moving.
• Go with a friend
• Sign up for a class (accountability helps)

Diet: Fuel Your Recovery

Why it matters: You can't think clearly on junk food and caffeine. Your body needs real fuel.

What to do:

• Eat three meals a day
• Prioritize protein (helps with mood stability)
• Drink water (dehydration worsens anxiety)
• Limit alcohol (it's a depressant)

No appetite?

• Eat small portions more frequently
• Make smoothies if solid food is hard
• Set phone reminders to eat
• Focus on nutrient-dense foods

Meditation: Calm Your Mind

Why it matters: Your thoughts are cruel after a breakup. Meditation gives you distance from them.

What to do:

• Start with 5 minutes daily
• Use an app if you need guidance (Headspace, Calm, Insight Timer)
• Don't aim for "empty mind." Just notice your thoughts without reacting.
• Best time: morning or before bed

Think meditation is too hard?

It's not about perfection. It's about practice.

Even 5 minutes of sitting quietly helps.

More on managing your thoughts: Break free from obsession.

Emotional Work: The Hard Stuff

Physical self-care is easier than emotional work.

But emotional work is where real healing happens.

Journaling: Get It Out of Your Head

Write daily. Even just 5 minutes.

Prompts to try:

• "Today I felt..."
• "What I miss most is..."
• "What I learned about myself is..."
• "One thing I'm grateful for today..."
• "If I could say one thing to my ex, it would be..."

Don't edit. Don't worry about grammar. Just write.

Crying: Let It Happen

You're allowed to cry.

Crying isn't weakness. It's release.

Set aside time if you need to. "I'll cry for 20 minutes, then I'll do something else."

Sounds weird. But it works.

Talking: Find Your People

You need support.

Friends. Family. Therapist. Coach.

Don't go through this alone.

But choose wisely. Some people will tell you what you want to hear. Others will tell you what you need to hear.

You need the second kind.

Consider one-on-one coaching if you're stuck.

Feeling Everything: Don't Numb Out

Don't avoid your feelings.

Distractions are fine. But if you're binge-watching Netflix 12 hours a day, you're not healing. You're hiding.

Feel the pain. Sit with it. Let it move through you.

It won't kill you. I promise.

Social Health: Don't Isolate

Breakups make you want to hide.

Don't.

What to do:

• Say yes to invitations (even if you don't feel like it)
• Reach out to people first
• Join a class or group
• Volunteer (helping others helps you)

What not to do:

• Don't only hang out with coupled friends (it'll make you feel worse)
• Don't vent about your ex endlessly (one or two trusted people, max)
• Don't immediately jump into dating (unless you're genuinely ready)

More on this: Dating during no contact.

Finding Yourself Again: Rediscover Who You Are

You lost yourself in the relationship.

Everyone does.

Now it's time to remember who you were. And discover who you're becoming.

Old Hobbies

What did you love before you met your ex?

Music? Reading? Hiking? Cooking?

Do that again.

Even if it feels empty at first. Keep doing it.

The joy will return.

New Skills

Learn something.

Anything. Guitar. Spanish. Cooking. Photography.

New skills give you:

• Something to focus on
• A sense of progress
• Confidence
• A conversation topic that isn't your breakup

Travel

If you can, go somewhere.

A weekend trip. A day trip. A new coffee shop.

New places reset your brain.

They remind you the world is bigger than your breakup.

Volunteering

Help someone else.

It's impossible to stay stuck in your own head when you're focused on others.

Animal shelter. Food bank. Mentoring. Whatever speaks to you.

Spiritual Health: Find Meaning

You don't have to be religious for this.

Spiritual health means finding something bigger than yourself.

Options:

• Nature (hiking, camping, beach walks)
• Meditation or prayer
• Reading philosophy or spiritual texts
• Creative expression (art, music, writing)
• Connecting with community

Why it matters:

Breakups make you question everything.

Who am I? What's the point? Why did this happen?

Spiritual practices help you find answers. Or at least peace with the questions.

Accepting the Past: Let Go

You can't change what happened.

But you can change what you do with it.

Forgiveness isn't required.

But acceptance is.

"This happened. It hurt. And I'm moving forward anyway."

That's acceptance.

More on this: Finding closure after a breakup.

Common Mistakes People Make

1. Checking their social media daily

You're torturing yourself. Stop.

Mute them. Unfollow them. Do whatever it takes.

2. Waiting for them to fix you

They're not coming back to save you.

Even if they do come back, you have to save yourself first.

3. Rushing the process

"It's been two weeks. I should be over this."

No. Healing takes time.

Be patient with yourself.

4. Staying busy to avoid feeling

Distraction is fine. Avoidance isn't.

Make sure you're actually processing emotions, not just running from them.

5. Jumping into a new relationship

You'll just bring your wounds into the next thing.

Heal first. Date later.

Signs You're Healing

You'll know you're getting better when:

• You wake up and don't immediately think about them
• You can hear a song that reminds you of them without breaking down
• You're excited about your own plans
• You see their name pop up and don't have a panic attack
• You genuinely wish them well (even if you don't want them back)
• You feel proud of how you're handling this

Healing isn't linear.

Some days will be better than others.

That's normal.

Keep going.

What If You're Not Healing?

If you're stuck after 30+ days:

• You're still obsessing constantly
• You can't function at work or school
• You're having thoughts of self-harm
• You're using substances to cope

Get professional help.

Seriously. There's no shame in it.

Talk to a therapist. A doctor. A counselor.

Some breakups trigger deeper issues. That's okay. Get support.

Your Complete Healing Plan

Week 1: Survive

• Follow the 72-hour plan above
• Start M.E.D.S. routine
• Begin no contact

Week 2: Stabilize

• Maintain M.E.D.S. daily
• Add one social activity
• Start journaling regularly

Week 3: Expand

• Try one new thing (class, hobby, skill)
• Reach out to old friends
• Clean up your social media

Week 4: Reflect

• Review your progress
• Adjust what's not working
• Plan your next 30 days

Want more structure? My UNFAZED program gives you daily guidance through all of this.

Remember This

The self-care rule heals you. Use it well.

But it's not about perfection.

You'll have bad days. You'll slip up. You'll cry in the grocery store.

That's fine.

What matters is that you keep showing up for yourself.

Every day. Even when it's hard.

Especially when it's hard.

Your ex didn't choose you.

But you can.

Choose yourself. Every single day.

That's how you heal.