No-Contact Toolkit | 30-Day No Contact Tracker & Journal

You were going to write it in your Notes app anyway. This gives it somewhere better to go.

A 30-day no contact tracker and toolkit for after a breakup or betrayal: unsent-message pages, a plan for the 2 a.m. urge, a receipts log for when your brain starts softening the past, and short scripts for the people you can't fully cut off. It works for both no-contact and low-contact (co-parents, coworkers, shared leases). Fill it in on your phone or tablet, or print it and write in it.

It won't make you stop missing them. It will give the missing somewhere to go that isn't their inbox.

ROLE

This toolkit's job is to get you through the first 30 days of the no contact rule without white-knuckling it alone. It holds your reasons for when you forget them, your receipts for when the memory goes soft, and the message you're not sending. It's built on what people actually do at the hard moment: write it instead of sending it, block everywhere, journal through the night, and keep a list of what really happened.

WHEN TO USE

When your thumb is hovering over their name at 2 a.m. When they text "hey stranger" right as things finally got quiet, and you're wondering why your ex keeps texting you. When you have to answer a pickup-time question from someone you'd rather never hear from again. When week three hits and your brain starts insisting it "wasn't that bad."

HOW TO USE

Spend 20 minutes on Day 1: pick your track (no-contact or low-contact), sign your no-contact contract with yourself, write down your reasons, and work through the Lockdown List. Then fill in one row a day on the 30-day tracker. That takes about 30 seconds. When the urge hits, go to the Pause Checklist, then the 2 a.m. page, then the Unsent Message Log. For the people you still have to deal with, copy a script, change the details, and send it. Once a week, do a short reflection. On Day 30, look at the data and decide what's next on purpose.

WHAT'S INSIDE (36 PAGES)

• Which track is yours? No-contact vs low-contact, in plain language
• My No-Contact Contract: a signable agreement with yourself (not a legal document)
• My Reasons, Written Down: the anchor page for the day you forget
• What Counts as Contact: a checklist of the obvious ones and the sneaky ones (story views, second accounts, "just asking" mutual friends, re-reading old texts)
• The Lockdown List: block, mute, and archive, app by app
• The Pause Checklist: what to do before you break no contact
• The 2 a.m. Page + 2 a.m. Log: step-by-step urge plan and a log for every urge you sat through
• The Unsent Message Log (x3): the no contact letter you write here instead of sending
• The Receipt Log: what actually happened, facts only
• The Pattern Log: what happened vs the story your brain is telling
• Trigger Log + Know Your Hard Days: times, places, anniversaries, and a plan for them
• The Boundary Planner
• Low-contact track: a "logistics only" guide, a plain-words guide to staying boring on purpose (gray rock), and a message log for records
• Script Bank: 20 short, neutral scripts for co-parenting and work logistics, for when they reach back out, and for mutual friends and family
• What I Tell People + What I'm Doing With the Time
• I Slipped. Now What? A page for getting back on track, without the shame spiral
• 30-day no contact tracker with milestone notes at Days 1, 3, 7, 14, 21, and 30
• 4 weekly reflections: The Loud Week, The Pattern Week, The Soft-Focus Week, The Reentry Week
• Day 30 checkpoint page
• A free notes page
• One-page Cheat Sheet to print and keep by the bed

FILE & FORMAT

• Instant digital download. Nothing ships.
• Fillable + printable PDF: type straight into it on your phone, tablet, or computer with the free Adobe Acrobat Reader app (or Preview on Mac), or print at 100% / "actual size" and write by hand.
• 36 pages. Print as many copies as you want for your own personal use.
• No app, no subscription, no account. It's a PDF.
• For personal use only. Please don't share or resell the file.

DSGN8 makes tools, not therapy. This toolkit is for personal reflection. It isn't therapy, medical advice, legal advice, or crisis support. If you're in crisis, call or text 988 (US).