Erase Him
The 5-Day Heart Shock Reset to Stop the Spiral & Reclaim Your Life
It's 2:17am. You promised you wouldn't check again. But your thumb is already moving—Instagram, location, 'last seen,' old photos, the last conversation you can recite by heart.
**ERASE HIM** is a short, high-structure protocol for the acute phase of heartbreak: obsessive checking, intrusive thoughts, withdrawal, panic, and relapse urges. It treats heartbreak like a nervous-system event—not a character flaw.
**The 5-Day Reset:**
**Day 1: Digital Detox** — cut the supply **Day 2: Withdrawal** — when your brain realizes he's gone **Day 3: Rewrite** — stop feeding the story loop **Day 4: Pattern Replacement** — build a life that isn't shaped around him **Day 5: Lock-In** — keep the change from slipping
Not closure. Not revenge. Language for the loop you keep re-entering.
This is a pattern-based guide for letting go without relapse. For readers who know they need to move on but keep finding themselves back in the same place, checking the same things, asking the same questions.
Inside, you'll meet the patterns (as language you can use mid-moment):
- •Check-Compulsion Loop — the spiral you can't stop checking
- •Proof-Hunting — looking for evidence he's moved on
- •Contact Bargaining — negotiating with yourself to reach out
- •Memory Rewind — playing the same moments on repeat
- •No-Contact Crash — the panic when you finally stop
- •Relapse Justification — convincing yourself one more look is okay
Read this if you:
- •can't stop checking (even when you hate it)
- •relapse into texts, stalking, or 'one last look'
- •feel physically sick when you try to stop
- •keep calling it 'missing him' when it's actually withdrawal
What you'll get:
- •a crisis plan for the next 5 minutes (when you're about to break)
- •a day-by-day structure that reduces decision fatigue
- •nervous-system-first tools you can use while dysregulated
Try Day 1. If it doesn't shift the first wave, stop there.
“Day 2 was the first morning I didn't reach for my phone. — J.T.”
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Patterns in This Book
- • Check-Compulsion Loop
- • Proof-Hunting
- • Contact Bargaining
- • Memory Rewind
- • No-Contact Crash
- • Relapse Justification