Checking is a compulsion loop: it briefly relieves anxiety, then creates more, so you check again. Each look feels like it's gathering information and is actually just refreshing the wound at intervals you control.
It doesn't mean you're not over it or that you're pathetic. It means a habit formed and habits need friction, not willpower.
You don't need to stop wanting to look. You need to make looking take four steps instead of one. Mute, unfollow, move the app, log out.
“(mute, don't block. it's quieter and needs no announcement.)”
“(archive the chat. future you says thanks.)”
“(no message. this one's entirely yours to fix and it's fixable.)”
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Was It Casual is for reflection, not therapy or professional advice.