It's 2am and you're staring at your phone, fighting every urge to text them. This episode gives you the exact system to stop yourself before you hit send.

In Episode 3 of the 28-Day No Contact Challenge, we're getting tactical. You can't rely on willpower alone to get through this - you need a safety plan. This episode walks you through exactly how to set up barriers now (while you're thinking clearly) to protect Future You when you're not.

What You'll Learn:

• Why willpower isn't enough (and what to use instead)
• The exact steps to remove access: delete, block, and create friction
• How to identify your vulnerable moments before they hit
• 5+ emergency strategies for when the urge to contact them feels unbearable
• What you're REALLY trying to get by reaching out (and how to give it to yourself instead)
• What to do if they reach out to you (and why you still shouldn't respond)
• How to recover if you slip up without spiraling

Key Topics Covered:

• Creating systems, not relying on willpower
• The 15-minute rule that helps urges pass
• Understanding breadcrumbing and why responding keeps you stuck
• Writing the text without sending it (and what it reveals)
• Why reaching out never gives you what you think it will
• What to do with "just checking in" messages from your ex
• Recovering from a slip-up without giving up

This Episode Is For You If:

You keep almost texting them late at night, you're struggling to delete their number, you don't know what to do when the urge hits, you're afraid they'll reach out and you'll respond, or you've already broken no contact and feel like you've failed.

Action Steps:

1. Remove access NOW - delete their number, block/mute social media, delete text threads
2. Write out your vulnerable moments (late nights? weekends? after drinking?)
3. Create your emergency response list (at least 5 alternative actions)
4. Identify your accountability person and tell them what you need

Practical Tools You'll Get:

✓ The complete access removal checklist ✓ Emergency response strategies that actually work ✓ The question to ask yourself before you reach out ✓ How to handle it if they contact you ✓ What to do if you break no contact

Key Quote:

"The urge to contact your ex isn't actually about them. It's about what you think contacting them will give you. And reaching out doesn't give you any of those things - at least not in a lasting way."

Book a free consultation with Sylvia: https://sylviasuwan.com/consultation