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Artemis
No Contact Tracker
🌙
day streak
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days of no contact
7d
21d
60d
90d
Set your start date to begin
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urges resisted
0
days strong
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affirmations read
Daily check-in
I made it through today without contact
I did not check their social media
I took one action toward my healing today
What does the research say?
Psychology supports a minimum of 30 days, with 60–90 days as the benchmark for nervous system regulation and attachment rewiring.
30 days — emotional detox60 days — habit patterns shift90 days — secure attachment rebuildsBowlby attachment theoryNervous system regulation
Every day you hold the line, your nervous system learns it is safe.
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"I am learning to be my own secure base. My worth is not determined by someone else's ability to love me."
Secure attachment theory · Bowlby
Today's healing focus
Reparenting your inner child
When we come from anxious or avoidant attachment, we often look outward to regulate our nervous system. Today, pause and ask yourself: "What do I need right now that I can give myself?"
5-4-3-2-1 grounding
Use this when an urge peaks. It brings you back to your body and out of the craving.
5
things you can see around you
4
things you can physically touch
3
sounds you can hear right now
2
things you can smell
1
thing you can taste
Weekly journal prompts
What am I grieving, and what am I actually protecting myself from?
Where did I first learn that love required me to shrink?
What would a securely attached version of me do today?
What do I need that I have been waiting for someone else to give me?
Emergency support
You don't have to act on the urge. Press what you're about to do.
If you have slipped — one moment does not erase your progress
Acknowledge it without shame, understand the trigger, and recommit. Self-compassion after a setback leads to better long-term outcomes than self-criticism. You are human and you are healing.
Distraction tools
The Circle
Anonymous peer support — always open. Share where you are. Read what others are going through. You are not alone in this.
To enable live community posts: open this file in a text editor, find SUPABASE_URL and SUPABASE_KEY near the top of the script, and replace them with your values from your free Supabase project. Instructions are included in the comments.
Share with the circle — anonymously
No names or identifying details. No advice to break no contact. Cheer each other forward, never backward.