How to Stop Checking Your Ex’s Social Media (And Finally Move On)

How to Stop Checking Your Ex’s Social Media (And Finally Move On)

We’ve all been there—mindlessly scrolling through Instagram, hovering over their name, and before you know it, you’re deep into your ex’s profile, analyzing their latest post for hidden meanings. But here’s the truth: Every time you check their social media, you’re reopening the wound.

If you’re stuck in this cycle and want to break free, here’s exactly how to stop checking your ex’s social media—and finally move on for good.

Why You Can’t Stop Checking Their Socials

Your brain is wired for attachment, and after a breakup, it craves the comfort of familiarity. Social media gives you instant access to your ex, making it harder to detach emotionally. Here’s why this habit is so addictive:

🔹 Dopamine hits – Every time you see their face or get a glimpse of their life, your brain gets a small dopamine rush, reinforcing the habit. 🔹 FOMO (Fear of Missing Out) – You want to know if they’re happier, dating someone new, or secretly missing you. 🔹 Hope for validation – Maybe, just maybe, they’ll post something that proves they regret losing you.

But here’s the kicker: None of this helps you heal. In fact, it keeps you emotionally stuck.

5 Ways to Stop Checking Their Social Media

1. Go Cold Turkey (Yes, That Means Blocking!)

🚨 “But I don’t want to be petty!” Listen, blocking isn’t about them—it’s about protecting your peace. If seeing their updates sends you into an emotional spiral, you owe it to yourself to remove the temptation.

🔹 Action Step: Block, mute, or unfollow them on all platforms. If that feels too extreme, start with a temporary break and see how much better you feel.

2. Delete the Apps (At Least for a While)

If social media is your biggest trigger, consider taking a detox. Even a 48-hour break can reset your mindset and help you regain control.

🔹 Action Step: Log out of your accounts or delete the apps for a set period. If that’s too much, use screen-time limits to restrict usage.

3. Replace the Habit (Break the Addiction Loop)

Every time you get the urge to check, redirect your energy into something else. This is how you train your brain to break the cycle.

🔹 Action Step: Each time you want to check their profile, do one of these instead: ✅ Go for a walk or hit the gym ✅ Call or text a friend ✅ Read something inspiring ✅ Journal about what you’re feeling ✅ Open the Let it Go app and track your No Contact progress

4. Reframe the Narrative (They’re Not Your Business Anymore)

Every time you check on them, you’re giving them power over your healing. The hard truth? They are no longer part of your journey, and what they do is irrelevant to your growth.

🔹 Mindset Shift: Instead of thinking “What are they up to?”, tell yourself “Their life is none of my business anymore.”

🔹 Action Step: Write down 3 reasons why staying in your lane is better for your mental health.

5. Hold Yourself Accountable (Track Your Wins!)

Breaking the habit takes commitment. The best way to stay on track? Make it a game.

🔹 Action Step: Use a No Contact Timer inside the Let it Go app and track how long you’ve gone without checking their socials. Celebrate small wins!

Final Thoughts: Set Yourself Free

Every time you resist the urge to check, you take back your power. Healing isn’t about knowing what your ex is doing—it’s about focusing on YOU.

So ask yourself: Do I want to keep reliving the past, or am I ready to move forward?

Let it Go