Accept that the attachment is limerence, not a relationship
Stop feeding the fantasy
Reduce or cut contact with the person
Remove triggers such as photos, chats, social media, and reminders
Stop checking their online activity
Avoid rehearsing imagined conversations or future scenarios
Label intrusive thoughts as limerence and let them pass
Redirect attention to work, hobbies, exercise, and routines
Fill unstructured time with planned activities
Strengthen friendships and real-life connections
Talk to a therapist if the obsession is intense or persistent
Address underlying issues such as loneliness, anxiety, or low self-esteem
Practice self-compassion instead of shame
Focus on building a life that does not center on the person
Set firm boundaries with yourself
Track progress and expect setbacks without acting on them
Prioritize sleep, nutrition, and physical movement
Use mindfulness or grounding techniques when urges spike
Write down the reality of the person, not the idealized version
Commit to no-contact if contact keeps the fixation alive
Give it time and stay consistent