Texting & chasing scripts:

Before you text your ex,

Before you double-text or triple-text,

Before you send the emotional 4-paragraph essay,

When they pull away and you want to chase,

When you’re tempted to prove you’re “good enough”.

Running & ghosting scripts:

When you want to ghost someone who treats you well,

When you want to break the connection before they can hurt you.

Boundaries & people-pleasing scripts

Saying “no” without over-explaining,

When something feels off and you want to stay silent.

Conflict & shame scripts

When you want to apologize just to make the discomfort stop,

When you’re replaying the argument 100 times in your head.

Self-worth & spiral scripts

When your brain says “no one will ever truly love you”,

When you blame yourself for everything)

Quick-reference cheat sheets

“If I’m about to text them…” → which script to open,

“If I’m about to abandon myself…” → which script to open)