How to Distract Yourself from a Breakup: 20 Healthy Ways to Move Forward

Going through a breakup can feel like your world has been turned upside down. The silence is loud, and the future feels uncertain. In these moments, finding healthy ways to distract yourself is a crucial part of the healing process. While it’s tempting to want immediate relief from the pain, the right distractions can help you process what happened while you start to rebuild. If you’re wondering what to do after a breakup, this guide shares practical strategies to help you move forward, from physical activities and creative outlets to social connections and self-care.

Physical Activities to Help You Move On from a Breakup

One of the best things you can do for your mind is to move your body. Exercise releases endorphins, those amazing chemicals that act as natural mood lifters. It also helps release pent-up frustration and sadness that gets stored in your body. Plus, seeing yourself get stronger provides a tangible sense of accomplishment when you need it most.

Hit the Gym or Start a Workout Routine

There’s something powerful about lifting heavy things when your heart feels heavy. Starting a regular workout routine, whether at a gym or at home, gives you structure and a sense of control. Strength training builds physical and mental resilience, while group fitness classes can provide a sense of community without the pressure to socialize deeply.

Take Up Running or Walking

You don’t need a gym membership to get the benefits of movement. Simply putting on your shoes and going for a walk or run can work wonders. The combination of fresh air, rhythmic movement, and a change of scenery helps clear your head. I’ve solved some of my biggest problems on a long walk. It’s simple, free, and you can do it anytime you start to feel overwhelmed.

Try Boxing or High-Intensity Workouts

Feeling angry? Good. Channel it. Boxing, kickboxing, or any high-intensity interval training (HIIT) is an incredible outlet for frustration. These workouts demand your full attention, making it nearly impossible to think about anything else. You get to physically release your anger in a safe, productive way and walk away feeling stronger and more in control.

Explore Yoga or Dance Classes

If high-intensity isn’t your thing, gentler movements can be just as powerful. Yoga teaches you to connect with your breath and stay present in your body—a welcome escape from replaying the past. Dance classes, whether it’s Zumba, salsa, or ballet, let you express yourself creatively and just have fun. It reminds you that your body is for you and can be a source of joy.

Creative Outlets and Hobbies for Emotional Healing

Engaging your creativity is a fantastic way to process emotions without even having to talk about them. It gives you a sense of purpose and helps you rediscover who you are outside of the relationship.

Start Journaling Your Thoughts and Feelings

If your thoughts are a tangled mess, writing them down can help you sort them out. Journaling is a private space where you can be completely honest without judgment. Write about your anger, your sadness, the good memories, the bad ones. It helps you gain clarity and track your healing over time. It’s also a great tool if you find you are feeling lonely after a breakup; it’s like having a conversation with yourself.

Pick Up a Musical Instrument or Learn to Sing

Learning a new skill requires focus, and music is a beautiful one to pour your energy into. Whether it’s learning a few chords on a guitar or taking singing lessons, the process of practicing and improving is a powerful distraction. It gives you something to work toward and a new way to express your emotions.

Try Painting, Drawing, or Other Visual Arts

You don’t have to be an artist to benefit from art. Grab some watercolors, a sketchbook, or even a pottery kit. The point isn’t to create a masterpiece; it’s about the act of creating. Focusing on colors, shapes, and textures calms the mind and allows for non-verbal expression. It’s incredibly therapeutic.

Social Connections That Support Your Recovery

It’s easy to isolate yourself after a breakup, but connecting with people who love you is essential. Your friends and family are your support system; they remind you that you are loved and that your world is much bigger than one person.

Reconnect with Friends You’ve Neglected

Let’s be honest—when we’re in a relationship, friendships can sometimes take a backseat. A breakup is the perfect opportunity to reinvest in those connections. Reach out to that friend you haven’t seen in a while. Let them remind you of who you are and have some fun.

Join Group Activities or Classes

Joining a book club, a hiking group, or a cooking class is a low-pressure way to be social and meet new people. The shared activity provides a natural conversation starter, so you don’t have to worry about awkward small talk. It helps you build a new social circle based on your own interests.

Spend Quality Time with Family

Family can be a grounding force during turbulent times. Whether it’s having dinner with your parents or playing with your nieces and nephews, spending time with family can provide a sense of comfort and unconditional support. They’ve known you your whole life and can offer a valuable perspective.

Self-Care Practices for Mental and Emotional Health

Self-care isn’t just bubble baths and face masks; it’s about actively tending to your mental and emotional needs, especially when you’re feeling fragile.

Prioritize Sleep and Rest

Breakups are emotionally exhausting, and they can wreak havoc on your sleep. But rest is non-negotiable for healing. If you find you can’t sleep after a break up, try to establish a calming bedtime routine. Turn off screens an hour before bed, drink some herbal tea, or read a book. Your brain and body need rest to process everything.

Practice Mindfulness and Meditation

When your mind is racing with “what ifs” and regrets, mindfulness brings you back to the present moment. You don’t have to sit in silence for an hour. Start with a five-minute guided meditation on an app or simply focus on your breath for a few cycles. It creates a small pocket of peace in your day.

Treat Yourself to Small Pleasures

You deserve to feel good. Treat yourself to things that bring you simple joy. It could be buying that fancy coffee, getting a massage, or spending an afternoon in a bookstore. These small acts of kindness toward yourself remind you that life is still full of good things.

Creating New Routines and Memories

Your old routines might be filled with reminders of your ex. Creating new ones is a powerful way to signal to your brain that you’re starting a new chapter.

Change Up Your Daily Routine

Small changes can make a big difference. Take a new route to work. Try a different grocery store. Rearrange your bedroom furniture. These simple shifts help break the mental associations tied to your old life and create space for new habits.

Explore New Places in Your Area

Become a tourist in your own city. Visit that museum you’ve always meant to see, check out a new park, or try a restaurant in a neighborhood you rarely visit. Creating new, positive memories in your environment helps overwrite the old ones.

Plan a Trip or Weekend Getaway

Sometimes, a complete change of scenery is what you need. Planning a trip—even a small weekend getaway—gives you something to look forward to. It physically removes you from your daily triggers and provides a fresh perspective.

Setting Boundaries with Social Media and Your Ex

In today’s world, breaking up is complicated by social media. Seeing your ex’s life play out online can feel like pouring salt in the wound. Setting digital boundaries is not optional; it’s essential for your healing.

Implement a No-Contact Period

One of the most important things not to do after a breakup is to keep checking in on your ex. The best way to heal is to implement a no-contact rule. This means unfollowing, muting, or even blocking them on social media. It’s not about being petty; it’s about giving yourself the space you need to heal without constant reminders.

Limit Overall Social Media Use

Endless scrolling can be a trap for comparison and sadness. Set time limits on your social media apps or consider deleting them from your phone for a little while. Use that time to connect with your life in the real world instead.

Curate Your Feed for Positivity

Make your social media a place that lifts you up. Unfollow accounts that make you feel bad about yourself and follow ones that inspire you, make you laugh, or teach you something new. Your feed should support your healing, not hinder it.

Productive Ways to Channel Your Energy

Channeling your post-breakup energy into something productive can be incredibly empowering. It builds confidence and creates a sense of forward momentum.

Focus on Career and Professional Goals

Pouring some extra energy into your work can be a great distraction. Take on a new project, sign up for a professional development course, or work toward that promotion. Achieving career goals can be a powerful reminder of your capabilities outside of a relationship.

Tackle Projects You’ve Been Postponing

We all have that list of things we’ll “get to eventually.” Now is the time. Organize your closet, build that bookshelf, or start that garden. Finishing these tasks provides a tangible sense of accomplishment and control.

Set Personal Goals and Work Toward Them

Set a few achievable personal goals that have nothing to do with romance. Maybe you want to run a 5k, save a certain amount of money, or read 12 books in a year. Working toward something that is just for you gives your life a renewed sense of purpose.

Entertainment and Media to Lift Your Spirits

Entertainment can be a welcome escape, but it’s wise to be selective. The right movie can make you laugh, while the wrong one can leave you in tears.

Binge-Watch Comedy Shows or Uplifting Series

Now is not the time for romantic dramas or tragic love stories. Stick to comedies, lighthearted reality shows, or inspiring documentaries. Laughter is powerful medicine, and a good show can give your brain a much-needed break.

Read Books That Inspire or Transport You

Get lost in a good book. Choose genres like fantasy, mystery, adventure, or self-improvement. Reading engages your imagination and is a much healthier way to unwind before bed than scrolling on your phone.

Create Playlists That Match Your Mood

Music is a direct line to our emotions. Create a few different playlists. Make one with upbeat, empowering anthems for when you need a confidence boost. Make another with calm, soothing music for when you need to relax. And yes, it’s okay to have a playlist of sad songs for when you just need a good cry.

When to Seek Professional Support

While all these strategies are helpful, sometimes the pain is too much to handle on your own, and that is completely okay. Seeking professional help is a sign of strength, not weakness.

Signs You Might Benefit from Therapy

If you find that you’re unable to function in your daily life, if your depression feels constant and overwhelming, or if you feel completely stuck after several months, it might be time to talk to a therapist. A professional can provide you with tools and a safe space to process your grief in a way that friends and family can’t.

Types of Support Available

There are many options for support. Individual therapy, online counseling platforms, and support groups for people going through breakups can all be incredibly helpful. Your healing journey is your own, but you don’t have to walk it alone.

Moving on from a breakup is a process, not a race. Be patient and compassionate with yourself. Some days will be harder than others. The goal isn’t to erase the pain but to build a life around it that is so beautiful and full that the pain no longer takes up all the space. If you’re looking for more guidance on the entire healing journey, learning how to get over a breakup is a great next step. You can find more resources and personal stories over at www.notonetype.org. You’ve got this.