The First 30 Days of No Contact — A Free Starter Journal

The first week is the hardest. This is the journal for it.

If you've just walked away from a narcissistic partner, parent, or friend — the first seven days are brutal. Not because you made the wrong choice, but because your nervous system is still running the program it learned around someone who is no longer there.

The First 30 Days of No Contact is a 17-page guided journal for that week. It's not therapy, and it's not a performance. It's a quiet place to put the urges to reach out, the 3 a.m. spirals, and the strange grief of leaving someone you shouldn't have to grieve.

What's inside:

• A personal welcome letter, not a sales pitch
• Plain-language explanation of what no contact actually is (and what to do if pure no contact isn't possible)
• 7 daily prompts for the first week — softer and shorter than a typical journal, because you are not at full capacity yet
• 3 emergency tools for the moments that don't fit a daily prompt:
  • The urge tracker — what to do when you almost text
  • When the floor drops — a 5-4-3-2-1 grounding script for panic
  • The letter you won't send — a private space for everything you can't say to them
• Crisis resources and how to find a trauma-informed therapist

Format: 17-page printable PDF. Print at home or read on any device.

Who it's for: Women in the first days or weeks of leaving a narcissistic relationship — romantic partner, parent, sibling, or friend — who need something quiet and specific to hold onto.

Who it's not for: This isn't a replacement for therapy. If you're in crisis or an unsafe situation, please reach out to a hotline or professional first — resources are inside.

Instant download after checkout. You'll also receive the occasional letter from Zuvaab — no spam, unsubscribe anytime.