The Consistent Enforcement

Purpose / Reason
✅ Consistently uphold your boundaries, even when it's uncomfortable.

How to Apply

1. Clarify the smallest next action related to this tool (≤10 min).
2. Do it now or schedule it today with a cue (alarm or calendar).
3. Track feelings 0–10 before and after; note one insight.
4. Repeat 5–7 days; keep/cut/change one element next week.

How & Why It Works

• Tiny, repeatable behaviors compound into identity change and resilient habits.

Results & Goals

• Immediate (0–72h): Fewer obsessive loops; sleep and appetite stabilize; first relief moments appear.
• Short‑term (1–4 weeks): Clearer boundaries and less contact checking; improved mood and energy; more social reconnection.
• Medium‑term (1–3 months): New relationship patterns (secure behaviors); sustained focus on goals; genuine hope and attraction alignment.

Citations / References

• APA — Relationships & Couples
• Gottman Institute — The Four Horsemen
• Greater Good Science Center — Attachment Styles
• EMDRIA — What is EMDR Therapy?
• ACBS — About Acceptance & Commitment Therapy (ACT)
• Linehan Institute — Dialectical Behavior Therapy (DBT)
• APA — Coping with Grief