How do you stop stalking your ex on social media?

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Question

We broke up 6 months ago and I still check his Instagram every single day. I know who he hangs out with, where he goes, what he eats. Every post sends me into a spiral — either jealousy or sadness. I have tried to stop but the urge is compulsive. Blocking feels extreme. How do you actually break this habit?

Iris Patel · Accepted Answer

Blocking is not extreme — it is self-care. You are not blocking him to punish him; you are blocking him to protect yourself. Every time you check his profile, your brain gets a tiny dopamine hit (new information!) followed by a massive cortisol spike (pain). It is literally an addiction loop. Mute or block, unfollow mutual accounts that post about him, and fill the gap with something else. The urge fades — I promise — but only if you remove the access.

Grace Kim · Answer

I used to do this too. What finally broke the cycle was asking myself every time: "Did checking his profile make me feel better or worse?" The answer was always worse. Once you internalize that this behavior actively harms you, the motivation to stop becomes stronger than the urge to check.

How do you stop stalking your ex on social media?

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