Psychological Tricks to Move On From an Ex: Real Steps for Men

 Let’s face it—getting over an ex isn’t just about “giving it time.” For a lot of guys, moving on is a mental battle. The mind keeps bringing back the same old memories, the same questions, and the same empty hope. Sometimes, it feels like your thoughts are out of your control. But you can take back your power. With the right psychological strategies—backed up by the no-nonsense advice in Forget That B*tch—you can break those patterns, retrain your mind, and move toward a life that’s yours again.

Why Letting Go Feels So Hard

When a relationship ends, your brain can get stuck in loops. Forget That B*tch explains how attachment works at a psychological level, especially for men who put so much into their relationships. The familiar routines, conversations, and even arguments become hardwired in your day-to-day life. That’s why every song, place, or message can pull you right back to the past.

Mark, a client who felt stuck after his divorce, told me he’d catch himself reliving old conversations for hours. The first psychological trick from the book that worked for him was simple awareness. Just noticing when his mind started to wander back—and then gently shifting his focus—made the old pain lose some of its grip.

The Power of No Contact (and How to Stick With It)

No contact is more than just deleting a number—it’s a reset button for your mind. Every time you reach out, you’re feeding old connections in your brain. Forget That B*tch lays out why true no contact is the first trick to healing. The workbook takes it further, giving you daily routines and mindset prompts to stay strong, even when you want to check in.

Dan admitted he failed at no contact over and over—until he made it a rule in his life, not just a hope. He filled his time with new routines from the workbook, so he had less energy left for old habits.

Change Your Environment, Change Your Mind

One overlooked trick? Your mind loves patterns. Forget That B*tch encourages you to physically change your environment. Rearranging your room, spending time in new places, and trying different routines sends your brain a clear signal: things are different now.

Eli, who was stuck in a rut of the same old habits, used this idea. He moved his furniture, started spending mornings at a new coffee shop, and walked new routes home. Every little change made it easier to break mental associations with his ex.

Replace Triggers With New Rituals

Psychological research—and Forget That B*tch—both show that triggers are real. But you can’t just avoid them forever. The trick is to replace old rituals (like texting her or scrolling through old photos) with new ones. The workbook is packed with daily prompts to build new routines that leave less space for the past.

Andre, for instance, noticed every Friday night felt empty without his old date night. Using the workbook, he created a new Friday tradition—calling a friend, hitting the gym, or starting a personal project. In a few weeks, the urge to reach out faded.

Use Mindfulness to Interrupt Negative Thought Loops

Mindfulness isn’t just a buzzword—it’s one of the most effective tricks for breaking out of obsessive thoughts. Forget That B*tch introduces simple exercises to bring your attention back to the present. Instead of trying to “block out” your ex, you learn to notice the thought and let it pass, without judgment or self-blame.

Sam struggled with rumination every night. He learned, through the workbook, to catch his thinking, take a deep breath, and focus on what he could do right now. This shift helped him finally get some peace.

Focus on Action, Not Overthinking

You’ll never think your way out of heartbreak. Action is the antidote. Forget That B*tch is structured around real-world steps—building new routines, setting goals, reconnecting with friends, and rediscovering what makes you feel alive. The workbook guides you every day, so you don’t have to figure it out alone.

Greg, who felt paralyzed after his breakup, found that each task in the workbook—no matter how basic—helped him build momentum. The less time he spent stuck in his head, the easier it was to move on.

Reframe the Story in Your Mind

One of the most powerful psychological tricks is reframing. Instead of seeing the breakup as a personal failure, Forget That B*tch teaches you to view it as a turning point. The workbook asks you to write out your own story, focusing on lessons learned, strengths discovered, and the growth that’s coming next.

Ben, who blamed himself for everything that went wrong, started journaling as the workbook suggested. Over time, he began to see himself as someone who survived a tough chapter and is now writing a new one.

Set Boundaries (And Actually Keep Them)

A crucial psychological move is drawing new lines—not just with your ex, but with yourself and your habits. Forget That B*tch spells out how setting boundaries protects your mind and heart, and the workbook helps you practice this until it’s second nature.

Nate realized he was still letting his ex dictate his mood from afar. The workbook helped him spot this pattern and gave him permission to put his well-being first.

Find Support and Accountability

No one says you have to do it all alone. Forget That B*tch suggests finding someone you trust—friends, family, or a coach—to help keep you accountable. Just checking in about your progress, or sharing how you’re really feeling, can make a big difference. The workbook even includes spots to track who’s on your side and what’s working.

Kyle, who once tried to go solo, saw the biggest progress when he teamed up with a friend for weekly check-ins. Even on hard days, he knew he had backup.

Grow Beyond the Breakup

Moving on from an ex isn’t about “winning” the breakup or proving anything to her—it’s about building a life that feels even better. Forget That B*tch and its 12-week workbook give you the structure, support, and real psychological tools you need to create that next chapter. Each step is designed to help you rediscover what makes you happy, confident, and fulfilled.

Aaron used to feel like he’d never get over his ex. Now, after months of real effort and using the workbook, he’s traveling, meeting new people, and genuinely looking forward to the future.

Take the Next Step

You can read about psychological tricks all day, but real change comes from doing the work. If you’re ready to finally let go and move forward, pick up Forget That B*tch and the 12-week workbook. The next chapter of your life is yours to write—and it starts with a single action today.