When your mind keeps replaying the texts, the arguments, the photos that pop up at the worst moment—it’s not because you’re broken. It’s your brain under stress doing what brains do. This guide shows you how to interrupt that loop in under a minute and take back the hours rumination steals.

What You’ll Learn: -Replay Interrupt Framework — Pause, Label, Shift: a pocket-ready, 30–60 sec sequence to break loops fast. -Somatic Reset Ladder: discreet → robust body resets that downshift arousal so thoughts don’t spiral. -CBT Micro-Exercises: 60–90 sec reframes (Micro Thought Record, SOAP) that loosen sticky narratives. -Trigger Triage for texts/photos/social: Now / Next / Not + Delay / Delegate / Delete + ready-to-use micro-scripts.

Tangible Benefits: -Know exactly what to do when a loop starts (often <60 seconds). -Shorten night spirals and fall back asleep faster. -Handle co-parenting triggers with neutral, calm scripts. -Reduce reactive texts; protect your energy and attention. -Rebuild momentum with small, values-aligned habits.

What’s Inside -Understanding the Replay Cycle After Divorce. -Replay Interrupt Framework. -Somatic Resets for Nervous System Stability. -Reframing Sticky Thoughts. -Trigger Triage: Texts, Photos, Social. -30-Day Practice Plan Who It’s For / Not For For: Anyone stuck in repetitive thoughts post-divorce, with or without co-parenting; works alongside therapy or self-guided growth. Not for: Legal advice or acute mental-health crises.