30-Day Heartbreak Survival Plan
Lost, confused, seeking relief after a breakup. Use this 30 day, daily roadmap to help you heal, rebuild, and begin moving forward after a breakup.
Week 1: Stabilizing & Coping (Immediate Relief & Emotional Processing)
Day 1: Reach out to someone you Trust or find a therapist. Be open about how you are feeling and implement a no-contact rule (if possible), tell your friend to support you with this. If you have the urge to text the ex, send it to your friend instead (obviously give them a heads up).
Day 2: Identify your attachment style and how it influences your breakup response. Read my blog to understand that more.
Day 3: Do a social media cleanse—mute, unfollow, or take a break.
Day 4: Journal about what you’re feeling without judgment.
Day 5: Find a self-soothing technique (deep breathing, grounding) on Youtube, meditation on Heartbreak, or simple mindful breathing.
Day 6: Create a "Breakup Playlist"— find songs that might validate emotions and and a separate one that uplifts you.
Day 7: Engage in a self-care activity (bubble bath, workout, favorite meal, hike).
Week 2: Emotional Processing & Self-Rediscovery
Day 8: Write down 5 things you don’t miss about the relationship.
Day 9: Start a new ritual—morning walks, meditation, gratitude journaling.
Day 10: Practice loving compassion towards yourself.
Day 11: Declutter—remove old relationship reminders from your space.
Day 12: Reconnect with a friend you haven’t seen in a while.
Day 13: Try a new hobby or revisit an old passion.
Day 14: Spend a full day offline—no social media, just being present, or get outside and feel connected to the world or others.
Week 3: Rebuilding Self-Esteem & Confidence
Day 15: Make a list of your personal strengths and accomplishments.
Day 16: Buy yourself a small gift or treat as an act of self-love.
Day 17: Write out qualities you want in a future relationship.
Day 18: Engage in movement—yoga, dance, a long walk—something that energizes you.
Day 19: Try a solo date (museum, coffee shop, hike, etc.).
Day 20: Reflect on past relationship patterns—what have you learned?
Day 21: Do something that makes you feel attractive (dress up, new hairstyle, etc.).
Week 4: Moving Forward & Embracing New Beginnings
Day 22: Write a “goodbye letter” to the ex, that won’t get sent and do a “cord cutting” meditation.
Day 23: Practice gratitude—write 3 things you’re grateful for today.
Day 24: Set a short-term personal goal (something that excites you).
Day 25: Write a letter to your future self about your healing journey.
Day 26: Do a deep clean of your home and make your space feel fresh.
Day 27: Step out of your comfort zone—try something new and exciting.
Day 28: Celebrate your progress—acknowledge how far you’ve come and catch up with a friend.
Day 29: Reflect on the past month—what has changed for you?
Day 30: Set an intention for your next chapter—what’s your next adventure?
