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A steady, evidence-based companion for the weeks and months after a breakup.
Each answer changes the phase timeline in a specific, research-backed way — shown to you on the dashboard. Rough answers are fine; you can edit any of this later.
Your recovery timeline is the bar at the top — hover or drag it to read any day. Below it: check in with one tap, log last night’s sleep, add three quick lines, and open the journal if you want to go deeper.
Tap a band or its label to see what that phase means.
Tap the face that fits — it saves itself. One tap a day; the pattern over time is what matters.
Poor sleep blunts next-day mood control and slows recovery; good sleep speeds it. This feeds your recovery stats.
Fill in how you felt on any day back to Day Zero. Useful if you're starting Reorient weeks in — or for testing.
Not a gratitude list. Three research-backed moves: notice one ordinary good moment, name one thing you did for yourself, and give yourself one honest kind line. Saves as you type.
A longer, private space to put the day into words. Naming a feeling in writing is itself a form of emotional regulation (Lieberman et al. 2007); a structured, reflective entry — rather than open venting — is the version that helps after a breakup (Sbarra et al. 2013). One entry a day, no streak, saves as you type.
The detail behind your timeline — which phase you’re in, how your check-ins compare with the expected curve, and what makes up your True Recovery score.
Your timeline lives on Today. This is the detail behind it — where each phase sits, how your check-ins compare to the expected curve, and what makes up your recovery score.
Click a phase to see what it means — including the ones still ahead of you.
One number for how recovery is actually going — built from five things, not just how many days have passed. Higher is further along; it's a guide to steer by, never a grade. Tap the ⓘ on any bar for what it means and how to raise it.
Five parts, each scored 0–100, then blended by weight (only the parts you have data for count; the rest sit out until you do). Rough shares when everything is in play:
The parts you control most directly — active recovery, contact discipline and sleep — are where effort shows up fastest. "Your next move" on the Today tab always points at the one with the best payoff right now.
The number is a compass, not a scoreboard. Recovery isn't linear and everyone's mix is different.
The work that moves your timeline: a 13-week structured plan, the no-contact tracker (log resisted urges and any contact), and the moves that help most in your current phase.
The work that moves your timeline: a structured 90-day plan, the no-contact tracker, and the moves that tend to help most in your current phase.
A structured version of what the research says actually shortens a breakup: acceptance, cutting contact, seeing the relationship clearly, rebuilding routine and identity, then meaning and forward motion. One focus a week, three concrete actions. Everyone's pace differs — do what you can; ticking things through is itself linked to faster recovery.
Plan started
Last 8 weeks · ▮ held · ▮ urge(s) resisted · ▮ contacted · number = urges that day
Breaking no-contact is the part with the clearest evidence behind it: contact — in person or online — measurably slows the fall in longing and sadness (O'Hara & Sbarra 2020; Sbarra 2006). So each time you log contacted them, it pulls your emotional-read position back on the timeline, more so if it's recent.
Holding no-contact counts the other way. Two things nudge your emotional-read position forward: a resisted urge — keeping no-contact intact through the exact moment it's hardest — and simply a full day held with no contact and no urge at all, because maintained distance is what lets longing fade and a calm day is the clearest sign it's working. Both feed one modest, capped nudge (five resists in a day is plenty; the fiftieth adds nothing), weighted to the last three weeks.
Net effect is capped either way — it's a nudge on top of your check-in trend and plan work, not a score to farm.
Work on yourself here: set goals for 1, 3, 6 and 12 months, check in on each so progress is measured, and do a short weekly reflection. You’ll get feedback and a self-compassionate reset if you slip.
A place to work on yourself: dated goals across four horizons, a check-in on each so progress is measured, and a short weekly reflection. The methods here — if-then planning, mental contrasting, progress monitoring, values-based action, self-compassion after a slip — are the ones with the strongest trial evidence for actually changing behaviour and lifting mood.
Pick up to three. Goals tied to a value you've chosen — rather than to avoiding pain — track with better mood and follow-through over time (Elliot et al. 1997; ACT committed-action research).
Every goal is dated from the day you start it, with its target date set automatically. Check in regularly — recording progress where you can see it is itself linked to reaching the goal (Harkin et al. 2016, 138 studies).
Wish → Outcome → Obstacle → Plan is WOOP / mental contrasting with implementation intentions (Oettingen; Gollwitzer & Sheeran 2006, d ≈ 0.65). Naming the inner obstacle and pre-deciding your response is what makes it work — not positive thinking alone.
Weekly, not daily, and pointed at growth rather than a generic list — that's the version with evidence behind it for people coming through a breakup: noticing self-expansion, benefit-finding, and rediscovering who you are apart from the relationship (Tashiro & Frazier 2003; Mason et al. 2012; Larson & Sbarra 2015).
Ask anything about what you're going through — how an avoidant ex might be processing it, whether no contact really matters, why the longing is so strong, how long this usually takes. Answers are drawn from psychological research and cite their sources. It only covers breakup recovery.
General information from research — not therapy or a substitute for a professional. In crisis: Samaritans 116 123 (UK) · 988 (US) · or your local emergency number.
A quick tour of what everything does. You can reopen this any time from Guide in the top bar.
An evidence-based companion for the weeks and months after a breakup. It places you on a clinically-modelled recovery timeline and gives you daily practices the research links to healing faster.
Today — your timeline and daily practices. Progress — the detail behind it and your scores. Plan — the 13-week plan and no-contact tracker. Workbook — goals and weekly reflection.
The coloured bar is your journey through four phases — Acute, Grief, Reorganisation, Integration. The Today pin is where you are by date; the Feeling pin is where your check-ins put you emotionally. Hover or drag the bar to read any day. Your answers under Account → “situation & timeline” stretch the phases to fit your circumstances.
One tap on the face that fits — it saves itself, and so do the optional line and last night’s sleep. This is the core signal your recovery stats are built from, so answer honestly rather than optimistically.
Counts consecutive days you’ve checked in. It’s encouragement only — miss a day and it resets to zero, and it has no effect on your real recovery stats.
Not a gratitude list: one ordinary good moment, one thing you did for yourself, one honest kind line. Saves as you type, and feeds your Active-recovery score.
Optional and deeper. Pick how you feel, answer one rotating prompt (or free-write), and it autosaves. One entry a day, no streak, not part of your stats.
Log resisted urges and any contact. Holding no-contact nudges your emotional-read position forward; contact pulls it back — this is the part of recovery with the clearest evidence behind it.
“I want to contact them” walks you through the urge. “In a hard moment” gives you something to do right now. Use them whenever you need to.
Goals across 1, 3, 6 and 12 months, each dated from the day you start it. Check in regularly so progress is measured — you’ll get feedback, evidence-based tactics, and a self-compassionate reset if you slip. Plus a short weekly reflection.
True Recovery (Progress tab) is the real composite — built from time, your check-ins, sleep, plan work and contact discipline. The daily streak is a game layer and never touches it.
Turn it on under Account and you’ll get a short morning email with an anchor for where you are, plus an evening nudge if you haven’t checked in.
Your entries are private to you. Reorient isn’t therapy or a crisis service. If you ever feel unsafe: Samaritans 116 123 (UK) · 988 (US) · or your local emergency number.
Start with how you feel — then the prompt. Everything here saves itself and is private to you.
How are you feeling? Pick any that fit.This is yours. Set your name and a picture so the app feels like it's actually for you.
The answers behind your recovery timeline — how it ended, any on-off history, your attachment lean, contact, and more. Editing them re-fits the phase timeline and the "why yours differs" breakdown.
Turn either of these off any time — you don't need the unsubscribe link. Sent to the address above.
Account and security emails — confirming your email address, account changes — are always sent and can't be turned off.
A clean monogram from your initials —
Cropped to a circle and shrunk to ~256px — kept small, stored with your account, never sent anywhere else.
The phases, timing and adjustments are drawn from peer-reviewed research on relationship dissolution and mood, not self-help convention. Recovery is not a fixed sequence of linear stages — it oscillates, and every figure here is a typical shape, not a schedule. Sex, initiator and contact effects are group-level averages with modest effect sizes; your path may differ.
Full method and every per-figure citation is also shown in-context on the Progress tab (the recovery-research card and the "how this number is worked out" panels).
Reorient is a wellbeing tool, not therapy, diagnosis or a crisis service. If you feel unsafe or unable to cope: Samaritans 116 123 (UK, 24/7) · 988 (US Suicide & Crisis Lifeline) · or your local emergency number.