How to Stop Obsessing About Your Ex Girlfriend: Real Recovery Steps for Men

 There’s a point after a breakup when you realize the pain isn’t just about what happened—it’s about what’s happening in your own mind. If you catch yourself checking her social media, replaying conversations, or imagining different endings, you know how hard it is to stop obsessing about your ex girlfriend. It feels automatic. But it doesn’t have to be permanent.

Forget That B*tch offers straight-shooting, practical steps for men who want to break free from the endless mental loop. Add in the 12-week workbook, and you’ve got the structure and daily action that make recovery possible—even when it feels impossible.

Why Obsession Happens After a Breakup

Let’s call it what it is: obsession is your brain’s way of clinging to the past. Forget That B*tch explains that your mind gets used to routines, texts, and the comfort of connection. When all that disappears, your brain fights to fill the gap, making you replay every memory, mistake, and “what if.”

A client named Alex found himself refreshing his ex’s Instagram page dozens of times a day, even though he knew it only made him feel worse. The first step was realizing that this wasn’t love—it was a habit he had to break.

Acceptance: The Groundwork for Letting Go

You can’t stop obsessing if you’re still secretly hoping for a different ending. Forget That B*tch gets real about acceptance: it’s not giving up, it’s moving forward. When you accept that the relationship is over, you give your mind permission to heal.

Daniel spent months wishing for reconciliation. The workbook challenged him with daily prompts on acceptance, and he started seeing the relationship for what it was—not what he wanted it to be.

No Contact: Your Breakup Reset Button

Every message, like, or peek at her profile resets your progress. Forget That B*tch is blunt about no contact: you can’t move on if you’re still plugged into her life. The workbook makes this doable, with check-ins and action steps to keep you honest.

Ben tried to stay “friends” for weeks, but every conversation dragged him back. Only when he went full no contact and tracked his progress in the workbook did the mental fog finally start to clear.

Replace Old Habits With New Ones

Your mind will fill the empty space if you don’t give it something better. Forget That B*tch recommends taking up new hobbies, building routines, and focusing on goals that have nothing to do with your ex. The workbook structures this process, making it less about willpower and more about daily action.

Paul, for example, used to spend his evenings scrolling through old texts. With the workbook, he swapped that habit for reading, working out, and learning new skills. Each new habit chipped away at his old obsession.

The Power of Journaling and Reflection

Writing down your thoughts gives your mind somewhere else to go. The workbook from Forget That B*tch includes space for daily reflections, tracking your wins, setbacks, and anything that triggers you. It’s not about perfect progress—it’s about building self-awareness.

Omar found that seeing his own patterns on paper helped him notice triggers before they took over. Over time, his mind grew quieter, and his obsession faded.

Building Boundaries—Internally and Externally

Stopping obsession isn’t just about blocking your ex—it’s about protecting your time and energy. Forget That B*tch shows how boundaries keep you focused on your recovery. The workbook helps you set limits, not just with your ex, but with friends who keep bringing her up or with routines that send you backward.

Sergei learned to change the conversation when people asked about his ex. Each time he enforced a boundary, he gained a little more freedom.

Turning Guilt and Regret Into Growth

Many men obsess because they’re haunted by regret—what they wish they’d done differently. Forget That B*tch teaches you to face those feelings, learn from them, and move on. The workbook’s prompts let you process regret so it loses its grip.

Victor journaled about every mistake he thought he’d made. Over weeks, he began to see his own growth. What started as guilt became fuel for self-improvement.

Focusing Forward—Building Your Next Chapter

The fastest way out of obsession is to get busy building something new. Forget That B*tch encourages you to make new plans, meet new people, and create new goals. The workbook turns this into a daily habit, helping you track real progress, not just wish for it.

Aleksei started signing up for classes, reconnecting with friends, and setting new fitness goals. Each new step gave him less time—and less interest—in thinking about his ex.

The Role of Support and Accountability

You don’t have to do this alone. The book recommends finding someone to keep you honest—whether it’s a friend, coach, or support group. The workbook helps you track progress, set weekly intentions, and celebrate every win, no matter how small.

Nikolai found that checking in with a friend once a week made a huge difference. It turned a lonely process into a shared mission.

Reclaiming Self-Respect

Obsession often comes with a hit to your confidence. Every day you choose yourself over old patterns, you prove you’re worth more than the past. Forget That B*tch reminds men that respect comes from action—showing up for yourself every day. The workbook lets you see your wins in real time.

Mark, who once felt powerless, started to feel proud again with each week he completed in the workbook.

The Time for Action Is Now

You can’t think your way out of obsession—action is the answer. If you’re ready to stop obsessing about your ex girlfriend, pick up Forget That B*tch and the 12-week workbook. Change is possible, and your next chapter starts when you decide to take it.