Break Up Recovery Workbook

The relationship ended. Your brain would like to appeal.

Maybe you broke up with them. Maybe they broke up with you. Maybe you made the decision and you’re still devastated, which feels deeply unfair. Maybe your situationship finally ended after six months on emotional life support. Maybe a friendship fell apart, and nobody thought to send flowers.

Meanwhile, you’re expected to answer emails, buy groceries, and behave like a person.

Breakup Survival for Grown-Ass Adults is a practical, compassionate, occasionally sweary workbook for navigating heartbreak without making your ex’s social media your second job.

Created by My Therapist Knows About You (MTKAY), it combines accessible psychoeducation, guided worksheets, reflection prompts, and humour for the moments when “everything happens for a reason” might get someone blocked.

Inside, you’ll find tools to help you:

• Care for your basic needs when ordinary life feels overwhelming.
• Navigate the urge to text, check, investigate, or reopen the conversation.
• Separate facts from assumptions and questions you may never get answered.
• Challenge the highlight reel that conveniently edits out why things ended.
• Make room for grief, anger, friendship loss, and complicated feelings.
• Rebuild identity and self-trust outside the relationship.
• Ask for support, plan for difficult days, and consider dating again at your own pace.

Worksheets include The Minimum Viable Human, The Anti-Highlight Reel, The Grief Nobody Sent Flowers For, and Things I Want to Text Them But Will Not—a page with absolutely no send button.

With guided exercises, journaling space, a first-week plan, and a 30-day series of small activities, this workbook gives you somewhere to start. There is no deadline for being over it.

You don’t have to stop missing them before you start taking care of yourself.

For education and self-reflection. This workbook is not therapy and does not replace individualized mental-health or medical care.