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What Is The No Contact Rule And Why Is The Best Thing You Can Do To Heal?

What is the no contact rule in a relationship? 

The no contact rule in a relationship refers to a strategy where the partners, or ex partners, break any contact with each other. It usually involves any form of communication. 

This might be for a specific period of time or permanent. 

You can use it as a tool to create distance, and help with personal healing after a breakup.

During the no contact period, you should focus on yourself and your own well-being. And also on your personal development. 

This means refraining from texting, calling, or interacting with your ex-partner through any means. Including social media.

The purpose of implementing the no contact rule is to allow both of you to gain clarity and process your emotions. 

Also to gain a fresh perspective on the relationship. Without the interference of constant communication. And without the risk of being influenced in any way by their ex-partner into wanting to change their decision. 

It can also help break unhealthy patterns, reduce dependency, and promote self-reliance.

While the duration of the no contact rule can vary depending on the situation, it is often recommended to last at least 30 days. 

As the time goes by, you will find that it is easier to keep the no-contact rule. Especially as you get used to a new routing in your new life. Without your ex in it. 

However, the length of time will depend on the nature of the relationship, individual circumstances, and personal preferences.

What are the benefits of the no contact rule? 

There are many benefits to having a no contact rule. 

Here are some of them: 

Emotional healing: The period of no contact allows you and your ex to focus on yourselves and your emotional well-being. 

It’s a great opportunity to process the emotions associated with the breakup. Such as sadness, anger, and grief. 

By creating space from the relationship, you can heal and work towards acceptance and closure.

Gaining clarity: Distance and time away from the relationship can offer clarity and perspective. 

It allows you to reflect on the dynamics of the relationship. Identify your needs and wants. And evaluate the reasons for the breakup. 

This clarity can aid in making more informed decisions about the future of the relationship. 

It gives you the space you need to understand if your decision for a breakup was the right one for you. Or if there was anything else that interfered with your relationship, other than your ex partner. 

Breaking unhealthy patterns: The no contact rule helps break any unhealthy patterns or dependency that you may have developed during the relationship. 

It helps you and your partner to establish independence, develop self-esteem, and focus on personal growth. 

Breaking the cycle of constant contact can promote self-reliance and prevent a potential cycle of on-again-off-again relationships.

The longer we are in a relationship the more used we get to always getting that feedback from our partner. Whether that’s positive or negative. Or whether that’s constructive or borderline abusive. 

So having a no contact rule set in place for a period of time can help you gain your own confidence back. 

And also realise that you don’t need your ex, or anyone else, to tell you you’re great. Or that you can do it! 

Rebuilding self-esteem: Going through a breakup can sometimes lead to a decrease in self-esteem and self-confidence. 

By implementing the no contact rule, you can redirect your focus towards personal development, self-care, and rebuilding your sense of self-worth. 

This period of self-investment can have a positive impact on your overall well-being and future relationships.

Similar to the previous point, having no contact with your ex for a while can help you remember and re-build your self-esteem and independence. 

Creating a foundation for a healthier future: The no contact rule sets a foundation for healthier interactions and potential reconciliation in the future. 

It allows both of you to address your own needs, work on personal growth, and potentially establish a healthier dynamic if you decide to reconnect later on.

I see this being a problem with many couples that I work with. They have so many things to sort out on their own. But they never take the time to do it because they allow themselves to be too absorbed by the current relationship. 

Sometimes you just need a bit of space so you can work some of your own stuff out, before being able to be an amazing partner to someone. 

If later on you both decide you want to give it another go, you can. And you can also have a stronger connection the second time around because of all the growth you’ve both experienced. 

Personal growth and self-improvement: The no contact rule provides an opportunity for personal growth and self-improvement. 

It allows you to invest time and energy in yourself, explore your interests, set goals, and work towards self-improvement. 

It can lead to increased self-awareness, confidence, and a stronger sense of self.

You can consider this time to be a great opportunity to do all the things you’ve always wanted to do, but never really had the time or bandwidth to do it. 

Reducing pain and prolonging attachment: Staying in contact with an ex-partner immediately after a breakup can often prolong the pain and attachment. 

It can lead you to lingering hope or confusion, and make it harder to move on. 

The no contact rule provides a necessary break to detach emotionally, reduce pain, and facilitate the process of letting go.

Although it might be painful, especially in the beginning, it might be the healthiest thing you can do sometimes. 

It’s important to note that the no contact rule is not a guarantee of reconciliation. 

And its effectiveness can vary depending on the individuals involved and the specific circumstances of the relationship. 

However, it can provide valuable benefits in terms of personal growth and emotional healing.

Does the no contact rule really work?

Whether the no contact rule is effective or not depends on the 2 people involved in it, the type of relationship and if there are any loose ends left. 

The no contact rule doesn’t come with any guarantees. Neither of happiness, nor of getting back together. 

Still so many people find it quite useful in different ways. 

You can get a lot of benefits from it. Things like emotional healing, space for reflection, breaking unhealthy patterns and rediscovering your self-worth. 

However, it’s important to recognize that the effectiveness of the no contact rule can vary depending on individual circumstances. 

Some relationships may not be salvageable or may not benefit from reconnection. 

In such cases, the no contact rule can still provide valuable healing and personal growth. 

Additionally, there may be situations where contact during the no contact period is necessary, such as for logistical reasons or co-parenting responsibilities. 

It’s crucial to adapt the approach to suit individual needs and circumstances.

Will the no contact rule make my ex miss me?

Your ex might miss you during the no contact rule… and they might not! 

The no contact rule can create space and distance, which may lead to your ex missing you. 

However, it is important to note that everyone’s emotions and reactions are unique, and there are no guarantees in matters of the heart.

During the no contact period, when you stop contacting your ex, it can create a sense of longing and curiosity in them. 

The absence of regular communication may make them reflect on the relationship and the memories you shared. 

It can also give them an opportunity to experience life without you and recognize the value you brought to their life.

However, it’s crucial to remember that the outcome of the no contact rule varies from person to person. 

And it also depends on various factors, including the nature of the relationship, the reason for the breakup, and the emotional dynamics involved. 

Some individuals may indeed miss their ex and have a desire to reconnect, while others may not experience the same level of longing or may have moved on.

Your primary purpose of implementing the no contact rule should be personal healing and growth. Rather than solely focusing on making your ex miss you. 

It’s important to prioritize your own well-being and use this time to reflect, heal, and rebuild your own life.

What should I do if my ex contacts me during this time?

If your ex contacts you during the no contact rule, it’s essential to approach the situation with thoughtfulness and consider your own emotional well-being. 

Here are some suggestions on how to handle it:

  1. Assess your emotions: Take a moment to check in with yourself and assess how you feel about the contact. 

Are you ready to engage in communication with your ex? Do you feel emotionally prepared to handle potential consequences? 

Be honest with yourself and prioritize your own well-being.

If you are not ready to face all of that, then you can just let them know that it is still not a good time for you to talk. 

And that you still want to maintain the no contact rule for a while at least. 

  1. Maintain boundaries: If you decide not to respond or engage in conversation, it’s important to maintain the boundaries you set during the no contact rule. 

Remember the reasons why you implemented the rule in the first place. And consider whether breaking it will negatively impact your healing process or reintroduce potential negative dynamics.

  1. Take time to respond: If you feel inclined to respond, it’s generally advisable to take some time to consider your response rather than reacting impulsively. 

This allows you to collect your thoughts, to ensure you’re acting in alignment with your intentions. And respond in a calm and thoughtful manner.

  1. Be clear about your intentions: If you choose to respond, communicate your intentions clearly and honestly. 

Let your ex know that you’re currently focusing on your personal growth and well-being during the no contact period. 

And that you would prefer to maintain the space you established. 

Reinforce the boundaries you set and express the need for time and distance.

  1. Seek support if needed: Dealing with contact from an ex during the no contact period can be emotionally challenging. 

If you’re struggling to navigate the situation or process your feelings, consider reaching out to friends, family, or a therapist for support and guidance.

Talking with someone else about this might help you stay aligned with your decision and remind yourself of the initial reasons why you chose the no contact rule to begin with. 

Remember, the decision on how to respond ultimately depends on your personal circumstances and emotional readiness. 

Prioritize your own well-being and make choices that align with your healing and growth.

What should I do during the no contact rule? 

During the no contact rule, it’s essential to focus on yourself, your healing, and personal growth. 

Here are some suggestions on what you can do during this period:

You can start by prioritizing your physical, mental, and emotional well-being. Engage in activities that bring you joy, relaxation, and rejuvenation. 

This can include exercise, hobbies, meditation, journaling, spending time in nature, or pampering yourself.

You can also take this time to reflect on the relationship, the breakup, and your own needs and desires.

Consider what worked and what didn’t in the relationship, and what you would like for your future. 

Use this opportunity for self-discovery and gaining clarity about what you truly want in your life and relationships.

Also reach out to friends, family, or support groups who can provide a listening ear, understanding, and encouragement. 

Surround yourself with positive influences who can support you during this challenging time. 

Just because you decided to implement this no contact rule, it doesn’t mean that you should not have people supporting you through it. 

Another thing you can do is to identify personal goals and aspirations, and take steps towards achieving them. 

This could involve pursuing education, focusing on your career, exploring new interests, or engaging in personal development activities. 

Use this time to invest in yourself and become the best version of yourself.

This not only will keep your mind engaged but it will also give your brain enough to think about and not always go back to the memories of your ex and your former relationship. 

Don’t forget to allow yourself to feel the emotions that arise during this period. 

It’s normal to experience sadness, anger, or confusion after a breakup. 

Journaling, therapy, or talking to a trusted confidant can help you process your emotions and gain clarity.

It is important to feel the emotions and not just push them down or set them aside. If you do that there are high chances that they will overflow. And dealing with them then will be more painful than allowing yourself to feel them and even grieve the relationship if you think that helps. 

During the no contact rule you should limit or avoid checking your ex’s social media profiles. 

This can help reduce unnecessary triggers or comparisons that may hinder your healing process. Instead, focus on your own journey and growth.

The best thing would be to block them on all social media and phone and refrain from reaching out to them. 

Remind yourself of the reasons for the no contact rule. That should help. 

Finally, if you find it challenging to cope with the emotions or difficulties during the no contact period, consider seeking support from a therapist or counsellor. 

They can provide guidance, coping strategies, and a safe space for you to explore your feelings.

I know I talk a lot about seeking support from a therapist or counsellor. The reason for this is that they are trained specialists that can actually give you tips and tricks that you can use to make this period easier for you. 

They can also be a person who you can open up to without the fear of being judged. Unlike talking to a family member of friend, who although might have the best of intentions, they don’t have the professional training required to deal with certain situations.  

Remember, the no contact rule is a time for self-focus and healing. 

Use this period to prioritize your own well-being and personal growth. 

By investing in yourself, you can emerge stronger and better prepared for future relationships.

What should I NOT do whilst implementing it? 

During the no contact rule, it’s important to avoid certain behaviours that can hinder your healing process or potentially harm your emotional well-being. 

Here are some things you should not do during the no contact period:

  1. It’s crucial to stick to the commitment of no contact and avoid initiating contact with your ex. 

Breaking the rule can disrupt the healing process and potentially reintroduce negative dynamics or emotions. 

Remember that there were some very valid reasons why you’ve initiated the no contact rule. Those reasons might still be there. 

  1. Also resist the temptation to check your ex’s social media profiles or inquire about them through mutual friends. 

Constantly monitoring their activities can hinder your healing and keep you emotionally attached. 

No contact rule is on both sides, not just one sided. 

It also wouldn’t be fair or honest towards your partner either. If you ask them for a no contact rule, then you should also be ready to respect it yourself. 

  1. Another thing is to NOT seek reassurance or closure from your ex during this period. 

Relying on them for validation or closure can prolong the healing process and prevent you from moving forward.

You might come to a point in your life where you feel that closure could help. Just make sure that it is not too early for you. 

Seeking closure from an ex comes with its own set of challenges. So don’t think you’ll be able to do it without being affected by it. 

  1. It’s also important to avoid engaging in self-destructive behaviours like excessive drinking, substance abuse, or rebound relationships. 

These actions can provide temporary relief but can hinder your healing process in the long run.

They might give you a sense of relief or even excitement, but they’re only temporary and surface level. 

Instead of dwelling on the past, try to focus on the present and the future. 

  1. Constantly replaying memories or overanalysing the relationship can prolong the healing process and prevent you from embracing new opportunities.

Remember that while it’s important to give yourself space, isolating yourself completely can lead to feelings of loneliness and sadness. 

  1. Maintain social connections, reach out to friends and family, and engage in activities that bring you joy and connection.

Use the no contact period as an opportunity for personal growth and self-improvement. 

  1. Don’t put your life on hold or wait for your ex to come back. 

Instead, invest in your own goals, dreams, and well-being.

Remember, the no contact rule is meant to provide a period of healing, self-reflection, and personal growth. 

By avoiding these behaviours, you can create a healthy environment for your own emotional well-being and pave the way for a brighter future.

How long should the no contact rule last? 

The duration of the no contact rule can vary depending on individual circumstances, the nature of the relationship, and personal preferences. 

There is no one-size-fits-all answer, but many relationship experts recommend a minimum of 30 days.

A 30-day period allows for some initial healing and emotional processing. 

It provides a significant amount of time to create distance, gain clarity, and focus on personal growth. 

However, for some individuals, a longer period may be necessary, especially if the breakup was particularly painful or if there are lingering emotional attachments.

Ultimately, the length of the no contact rule should be determined by what feels right for you. 

You may need more or less time depending on your emotional state, the level of attachment, and your ability to move forward. 

It’s essential to listen to your own needs and give yourself the time and space required to heal and regain a sense of balance.

During the no contact period, pay attention to your emotions and progress. 

If you feel that you have reached a point of healing, clarity, and readiness, you may choose to gradually re-establish contact. 

However, it’s crucial to proceed with caution and ensure that you are genuinely ready to engage in communication without compromising your well-being.

Is the no contact rule same as ghosting? 

No, the no contact rule and ghosting are different concepts. Although they both involve a lack of communication. 

Here’s an explanation of the differences between the two:

No contact rule: 

The no contact rule is a deliberate strategy implemented after a breakup or separation. 

It involves consciously choosing not to initiate contact with an ex-partner for a specific period of time. 

The goal is to create space, promote personal healing, and gain clarity. 

The no contact rule is typically communicated or understood by both parties, and it is seen as a temporary measure to facilitate personal growth and potentially rebuild a healthier relationship in the future.


Ghosting refers to abruptly and unilaterally cutting off all communication with someone. Typically without any explanation or warning. 

It is often associated with dating or early stages of a relationship when one person suddenly stops responding to messages, calls, or any form of contact, leaving the other person feeling confused, hurt, or abandoned. 

Ghosting is generally considered a disrespectful and hurtful behaviour, as it leaves the other person without closure or the opportunity to understand what went wrong.

While both the no contact rule and ghosting involve a lack of communication, their intentions and contexts differ significantly. 

The no contact rule is a mutual or self-imposed strategy after a breakup, aimed at personal growth and healing. 

Whereas ghosting is an abrupt and unilateral cessation of communication without any explanation or consideration for the other person’s feelings.

How to implement the this rule? 

Implementing the no contact rule involves a few key steps and actions. 

Here’s a general guideline on how to implement it effectively:

  1. Establish clear boundaries:

Decide and communicate to your ex-partner that you are implementing the no contact rule. 

Clearly express your intentions and the need for space and time to focus on personal healing and growth. 

It’s essential to establish these boundaries to avoid confusion or misunderstandings.

  1. Cut off all forms of communication: 

Block or delete your ex’s phone number. Unfollow or unfriend them on social media platforms. And remove any reminders or triggers that may keep you emotionally attached. 

This step helps create physical and emotional distance, reducing the temptation to reach out or check up on them.

  1. Avoid places or situations that may trigger contact: 

Stay away from places or events where you are likely to encounter your ex. 

This can help prevent accidental or impulsive contact and reinforce the boundary you’ve established.

  1. Focus on self-care and personal growth: 

Redirect your energy towards self-care activities that nurture your physical, mental, and emotional well-being. 

Engage in activities you enjoy, pursue hobbies or interests, practice mindfulness or meditation. And take care of your physical health. 

Use this time to invest in your personal growth and development.

  1. Seek support from friends and family: 

Reach out to trusted friends or family members who can provide support, understanding, and a listening ear during this period. 

They can offer guidance, encouragement, and help distract you from thoughts of contacting your ex.

  1. Journal your thoughts and emotions: 

Writing down your thoughts and emotions in a journal can be a helpful outlet for processing your feelings. 

It allows you to gain clarity, reflect on your experiences, and track your progress throughout the no contact period.

  1. Redirect your focus: 

Instead of dwelling on the past or the relationship, redirect your focus towards the present and future. 

Set goals for yourself, explore new interests, and envision the kind of life and relationships you want moving forward. 

This can help shift your mindset and create a positive outlook.

Remember, implementing the no contact rule requires discipline and commitment. 

It’s normal to experience moments of weakness or doubt. 

But remind yourself of the reasons why you initiated the no contact rule and the importance of your own healing and growth.


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