The Ritual

Purpose / Reason
✅ Create a personal ritual to mark the end of the relationship and honor what was lost.

How to Apply

1. Write a 3‑line self‑respect pledge (values, boundaries, rest).
2. Schedule a 10‑minute daily ritual that nourishes you (non‑negotiable).
3. Decline one request this week that violates your pledge.
4. Celebrate one action daily—log it in one sentence.

How & Why It Works

• Self‑compassion practices improve mood regulation and reduce shame spirals, supporting healthy boundaries.
• Rituals and narrative processing help integrate loss, reducing rumination and promoting meaning‑making.

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