Can't get over your ex? Here’s what you can do to move on.

It is not unusual to keep thinking about an ex-partner after a relationship ends. Old photos, messages, or even a social media post can suddenly trigger memories. Research shows that constantly monitoring an ex's social media activity after a breakup can prolong emotional distress and the longing to get back together.

Therefore, the first step is to cut back on tracking your ex's online activity. Repeatedly checking their profile—trying to see who they are with or what they are posting—makes it difficult to break free from the emotional cycle that follows a breakup.

You can also engage yourself in new activities. Spending time with friends, learning new skills, exercising, reading, or picking up a new hobby helps rebuild your daily identity outside of the past relationship.

When you miss your ex intensely, it is important to remember not just the good times, but also why the relationship ended. Differences of opinion, trust issues, or conflicting plans for the future were all real aspects of the relationship.

You might also ask yourself whether you truly miss the person, or simply the habits and sense of security that came with the relationship. Often, it is the routine of daily conversations, meetings, or relying on someone that creates the deepest sense of emptiness after a breakup.

It is also important to stay socially connected with friends and family rather than withdrawing. Studies in sociology and psychology indicate that strong social connections can help manage stress.

Healing after a breakup does not mean forgetting someone overnight. Instead, a crucial part of moving forward is reshaping your life, identity, and daily routine outside of the past relationship.

If the pain of the breakup disrupts your sleep, eating habits, studies, work, or normal life for an extended period, consider talking to someone you trust or seeking help from a mental health professional.