THE 30-DAY NO CONTACT PLAN
Thirty days. One action a day. Zero contact.
Not a journal of blank prompts. A complete recovery system: the day-by-day plan, the urge protocol, the script library, and the tracker — written like your blunt best friend.
Billed through Stripe. Renews once a year at $29.99 until you cancel — cancel anytime from the link in your Stripe receipt, no questions, no retention maze. Instant download after checkout.
The 30 days, mapped
Days 1–3 · Stop the Bleeding
Feel It, Don't Fix It · Call In Backup · Lock the Vault
Days 4–7 · No-Contact Mechanics
Mute, Archive, Unfollow · The Text You Won't Send · Trigger Map · Week One Receipts
Days 8–14 · Urge Waves
Surf the Urge · The Honest Rewrite · Plan the Danger Hour · Sad Song, Then Banger · The Hard Question · If They Text First · Two Weeks, Zero Texts
Days 15–21 · The Rebuild
Sleep Reset · Move Your Body · Feed Yourself Like You Like Yourself · Money Check · Reclaim the Space · One Phone-Free Hour · Three-Week Check-In
Days 22–28 · Glow-Up + Social Return
Your Thing, Back · Outfit Day · One Small Change · Say Yes Once · Reconnect · Solo Date · The Standards List
Days 29–30 · Closure + Graduation
The Closure Letter · Graduation
The script library — the part nobody else gives you
Journals tell you to reflect. This plan tells you what to type. Twelve-plus copy-ready scripts for the moments that actually break people:
- ▸The “I miss you” text — what it really means, and your three reply options
- ▸“Can we be friends?” — the kind answer and the closed-door answer
- ▸The closure trap — when “one last talk” is actually a trap
- ▸The breadcrumb “hey” after weeks of silence
- ▸The drunk / 2 a.m. text (his — and the one you're about to send)
- ▸He watched your story — what it means (nothing) and what to do (nothing)
- ▸Mutual friends fishing for intel
- ▸Getting your stuff back — keys, pets, lease, the hoodie — without a reunion
- ▸“I want you back” — the yes version and the no version
- ▸The polite no-contact boundary statement, word for word
- ▸Birthday / holiday contact — his and yours
- ▸The apology text that sounds real — how to tell
The 2 a.m. urge kit
A 20-minute urge protocol plus the 5/30/60-minute distraction menu — built for the exact hour you're most likely to break. Open the page, follow the steps, keep the streak.
Restart Without Starting Over
Slipped? There's a page for that. A slip restarts your streak count — it never erases your clean days or shames you back to zero. Restart the count, keep the progress.
Social detox, platform by platform
The mute-vs-block-vs-unfollow decision tree, mutual-friend rules, shared photos, and the 7-day no-checking challenge.
Made for your phone
One file, three ways: fillable PDF, print-ready (US Letter + A4), and large-type phone pages for the middle-of-the-night reads.
Read Days 1–3 free — the real pages
Day 1 · Feel It, Don't Fix It
Set a 20-minute timer. Cry, rant, pace, say the unhinged version out loud — all of it is allowed inside the timer. When it dings: eat something real and drink a full glass of water. You are not fixing anything today. Today is triage. (Full page in the plan: the timer script, the mute/archive checklist, and your tracker setup.)
Day 2 · Call In Backup
Text two friends the exact words: “Rough week. I need you.” Not a hint, not a meme — the words. Your only job today is letting people show up. The plan's Day 2 page includes what to do if nobody answers (it happens; it's not a verdict on you) and how to build the bench for the next 28 days.
Day 3 · Lock the Vault
Move his photos and your old thread into an archive folder. Archive — don't delete. Not today. Deleting is a Day 30 decision made by a clear head; archiving is a today decision that gets his face out of your camera roll. Screenshots count. Move them too.
Day 4 opens with Mute, Archive, Unfollow — and the plan only gets more specific from there.
What the year includes
- ▸ The complete 30-Day No Contact Plan PDF — yours to keep and re-read
- ▸ Unlimited restarts — run the 30 days as many times as you need
- ▸ The Day 31–90 maintenance calendar
- ▸ The Next-Relationship Boundaries worksheet
- ▸ Every script and tool update shipped during your year
Billed through Stripe. Renews once a year at $29.99 until you cancel — cancel anytime from the link in your Stripe receipt, no questions, no retention maze. Instant download after checkout.
Not sure yet? Start free with the quiz or the tracker. Questions about a purchase: reply to your Stripe receipt — a human reads it.