How to Stop Stalking Their Instagram (For Real)
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Be honest: how many times have you “just checked once”… and 40 minutes later, you’re three months deep into their likes, their tagged photos, and their new boo's comments?
You’re not alone — and there’s zero shame in it. But here’s the truth: the more you stalk, the harder it becomes to heal.
The good news? Breaking the habit isn’t about willpower — it’s about boundaries. And we’re going to show you exactly how to set them.
Step 1: Accept the Spiral (No Shame Zone)
First things first: you’re human. Curiosity is normal — especially after a breakup. But what we don’t want is curiosity turning into obsession.
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Remind yourself: stalking won’t change the outcome.
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Acknowledge the behavior without beating yourself up.
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Decide you’re ready to break the cycle — starting now.
Step 2: Mute, Unfollow, or Block (Do It for You)
This is the hardest — but the most effective.
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Mute if you want a softer approach (stories + posts).
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Unfollow if seeing them on your feed triggers you.
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Block if you need a clean break — zero notifications, zero temptation.
Breakup Brand Tip: Protecting your mental health matters more than protecting their feelings.
Step 3: Hide the Rabbit Holes
It’s not just their page — it’s everything connected to them.
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Mute mutual friends’ posts if they constantly feature them.
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Hide tagged photos and remove them from your “Close Friends” list.
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Turn off “Activity Status” on Instagram so you’re not tempted to check theirs.
Step 4: Replace the Habit, Don’t Just Delete It
Stopping cold turkey rarely works unless you fill the void with something better.
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Create a new feel-good scroll routine: puppies, travel inspo, glow-up accounts.
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Set app limits — let your phone remind you when to log off.
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Start a new hobby or self-care ritual to distract your mind and redirect your energy.
Step 5: Lean on Accountability
Breaking habits is easier with backup.
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Tell your bestie about your Instagram detox goal.
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Share your screen time reports weekly to keep yourself honest.
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Have a friend be your “content filter” if you’re tempted to peek.
Step 6: Remind Yourself Why You’re Healing
Every time you feel tempted to check their profile, pause and ask:
“Will this help me heal — or reopen the wound?”
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Write down your “why” for moving on.
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Save empowering affirmations on your lock screen.
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Follow breakup recovery accounts (hi 👋) that uplift and empower you.
Step 7: Commit to a No-Contact Period
If the temptation feels too strong, implement a 30-day no-contact rule — including digital contact.
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No lurking, no checking mutual tags, no decoding likes.
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Give yourself permission to create space for closure.
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Use those 30 days to focus on YOU — your glow-up, your energy, your next chapter.