Clarity Lab™ — Clean Break Accelerator

A 21-Day No-Contact Protocol to End the Loop—Without White-Knuckling

You’re not “too much.” You were trapped in a loop—tiny hits of attention, long stretches of doubt, a phone that felt like a slot machine. This protocol ends it with structure, not speeches. In 21 days you’ll quiet your phone, steady your body, clear the ambushes in your space, and have exact language for any resurfacing ping. You won’t white-knuckle; you’ll work a plan.

What you’ll feel

• By Day 7: fewer checks, easier sleep, cravings shorter than a song.
• By Day 14: a tame phone, calmer rooms, social feeds that stop ambushing you.
• By Day 21: a clear head, one-line boundaries you mean, and a baseline you can keep.

What you’ll solve

• Relapse texting and “just checking” spirals
• Late-night/DM bait that reopens the loop
• Rumination and nostalgia rewriting the story
• Lonely evenings that trigger backslides

What’s inside (core guide, one idea per page)

• Read This First (what a clean break really is)
• No-Contact Setup (scope • start • ground rules)
• Environment Resets: Phone + Home & Routes
• Urge Ladder (five minutes that move your state) + AM/PM craving protocols
• 24-Hour Pact (win today, repeat) + Relapse Play (recover fast, no shame)
• Social Detox settings that starve the algorithm
• Story Rewire + Proof Log (facts > feelings)
• Closure Letter (you write it; you don’t send it)
• Resurfacing Decision Tree (exact lines only) + Boundary phrases
• Friend/Family scripts that end rehash loops
• Body-First minimums (sleep • food • movement)
• Loneliness Plan • Red-Flag Memory Bank • Self-Respect Deposits
• Re-Entry Readiness Test → App Re-Entry Rules → Two-Date Funnel
• Standards One-Pager + short, grounded closing

How it works

1. Start line (45–60 min): set the container, reset phone/space.
2. Daily (10–25 min): two anchors (AM sunlight + short move; PM screen-off), one-line log; urge → run the Ladder.
3. If he pings: one Decision Tree, one line, 24–48h window. No debates.
4. Finish: by Day 21 you’re done—and you know how to keep it.

What you’ll say

• “I’m choosing space and won’t be in touch. Wishing you well.”
• “If reconnecting is a yes, name a day this week and I’ll see where I’m at.”
• “I don’t do late-night or private invites. Daytime works—pick a slot.”

Who this is for:

For women exiting a situationship/ghost loop/breakup who want peace and a practical plan. Not for back-burner “friend” arrangements or anyone hoping a better essay will fix inconsistent behavior.