{"product_id":"no-contact-rule-toolkit","title":"No-Contact Toolkit | 30-Day No Contact Tracker \u0026 Journal","description":"\u003cp\u003eYou were going to write it in your Notes app anyway. This gives it somewhere better to go.\u003c\/p\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003cp\u003eIt won't make you stop missing them. It will give the missing somewhere to go that isn't their inbox.\u003c\/p\u003e\n\u003ch6\u003eROLE\u003c\/h6\u003e\n\u003cp\u003eThis 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.\u003c\/p\u003e\n\u003ch6\u003eWHEN TO USE\u003c\/h6\u003e\n\u003cp\u003eWhen 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.\"\u003c\/p\u003e\n\u003ch6\u003eHOW TO USE\u003c\/h6\u003e\n\u003cp\u003eSpend 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.\u003c\/p\u003e\n\u003ch6\u003eWHAT'S INSIDE (36 PAGES)\u003c\/h6\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhich track is yours?\u003c\/strong\u003e No-contact vs low-contact, in plain language\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMy No-Contact Contract:\u003c\/strong\u003e a signable agreement with yourself (not a legal document)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMy Reasons, Written Down:\u003c\/strong\u003e the anchor page for the day you forget\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat Counts as Contact:\u003c\/strong\u003e a checklist of the obvious ones and the sneaky ones (story views, second accounts, \"just asking\" mutual friends, re-reading old texts)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Lockdown List:\u003c\/strong\u003e block, mute, and archive, app by app\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Pause Checklist:\u003c\/strong\u003e what to do before you break no contact\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 2 a.m. Page + 2 a.m. Log:\u003c\/strong\u003e step-by-step urge plan and a log for every urge you sat through\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Unsent Message Log (x3):\u003c\/strong\u003e the no contact letter you write here instead of sending\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Receipt Log:\u003c\/strong\u003e what actually happened, facts only\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe Pattern Log:\u003c\/strong\u003e what happened vs the story your brain is telling\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTrigger Log + Know Your Hard Days:\u003c\/strong\u003e times, places, anniversaries, and a plan for them\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eThe Boundary Planner\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLow-contact track:\u003c\/strong\u003e a \"logistics only\" guide, a plain-words guide to staying boring on purpose (gray rock), and a message log for records\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eScript Bank:\u003c\/strong\u003e 20 short, neutral scripts for co-parenting and work logistics, for when they reach back out, and for mutual friends and family\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eWhat I Tell People + What I'm Doing With the Time\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eI Slipped. Now What?\u003c\/strong\u003e A page for getting back on track, without the shame spiral\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e30-day no contact tracker\u003c\/strong\u003e with milestone notes at Days 1, 3, 7, 14, 21, and 30\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e4 weekly reflections:\u003c\/strong\u003e The Loud Week, The Pattern Week, The Soft-Focus Week, The Reentry Week\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eDay 30 checkpoint page\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eA free notes page\u003c\/strong\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eOne-page Cheat Sheet\u003c\/strong\u003e to print and keep by the bed\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch6\u003eFILE \u0026amp; FORMAT\u003c\/h6\u003e\n\u003cul\u003e\n\u003cli\u003eInstant digital download. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFillable + printable PDF\u003c\/strong\u003e: 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.\u003c\/li\u003e\n\u003cli\u003e36 pages. Print as many copies as you want for your own personal use.\u003c\/li\u003e\n\u003cli\u003eNo app, no subscription, no account. It's a PDF.\u003c\/li\u003e\n\u003cli\u003eFor personal use only. Please don't share or resell the file.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eDSGN8 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).\u003c\/em\u003e\u003c\/p\u003e","brand":"DSGN8 LLC","offers":[{"title":"Default Title","offer_id":67653493391676,"sku":null,"price":9.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/4209\/6444\/files\/01-cover-on-tablet-v2.jpg?v=1791751396","url":"https:\/\/www.dsgn8.com\/products\/no-contact-rule-toolkit","provider":"DSGN8 LLC","version":"1.0","type":"link"}