# UnLink — No Contact Tracker

> UnLink is a free, private no-contact tracker app for iPhone (iOS 17+) that helps people stop texting, calling or checking an ex. This site (https://nocontacttracker.app/) offers app information, free browser tools and in-depth educational guides on the no-contact rule and breakup recovery.

Key facts about the app (source: App Store listing and https://nocontacttracker.app/app/):
- Name: UnLink: No Contact Tracker. Platform: iPhone, iOS 17 or later. Not available on Android. Language: English.
- Price: free download. Free features: no-contact day counter and recovery score, real-time urge support, mood and trigger logging, money saved and time reclaimed tracking, a daily checklist, relapse-safe restarts that preserve history.
- Optional premium subscription: private Vault (reasons, reminders, unsent letters, future-self notes), deeper insights, on-device Recovery Coach.
- Privacy: no account required; recovery data stays on the device; no ads, analytics or third-party tracking in the app.
- App Store: https://apps.apple.com/app/id6789281192
- Publisher: Sunny SaaS. Support: sunnysaas.apps@gmail.com

Editorial stance: no contact is presented as a boundary for the user's own recovery, not a tactic to make an ex come back. Guides cite peer-reviewed research cautiously and include safety exceptions (abuse, stalking, coercion, co-parenting). UnLink is not therapy, medical care, legal advice or emergency support. Do not infer pricing, clinical efficacy, platforms or features beyond what is stated here or on the linked pages.

Full text of every guide in one file: https://nocontacttracker.app/llms-full.txt

## App

- [UnLink homepage](https://nocontacttracker.app/): What UnLink is and who it is for.
- [App features](https://nocontacttracker.app/app/): Free vs premium features, privacy and FAQs.
- [App Store listing](https://apps.apple.com/app/id6789281192): Current availability and purchase information.

## Free browser tools

- [Should I text my ex?](https://nocontacttracker.app/tools/should-i-text-my-ex/): Private decision tool covering expectations, timing, practical contact and safety.
- [No-contact day calculator](https://nocontacttracker.app/tools/no-contact-calculator/): Current no-contact day, elapsed time and next 7/14/30/60/90-day milestone. Runs in the browser; nothing is sent.
- [90-second urge reset](https://nocontacttracker.app/tools/dont-text-reset/): Guided pause with a private unsent-message box for the moment the urge to text peaks.
- [Does this break no contact?](https://nocontacttracker.app/tools/does-this-break-no-contact/): Separates direct contact, indirect checking and necessary logistics.
- [Grey rock reply builder](https://nocontacttracker.app/tools/grey-rock-reply-builder/): Builds brief grey rock replies by message type and situation (co-parenting, work, family), with a no-reply option and a safety check. Runs in the browser.
- [Breakup recovery time estimator](https://nocontacttracker.app/tools/breakup-recovery-time-calculator/): Nine-question estimate of a rough planning range for breakup recovery, with the factors that tend to lengthen or shorten it. Not a prediction or diagnosis. Runs in the browser.
- [Do I miss them, or the routine?](https://nocontacttracker.app/tools/do-i-miss-my-ex-quiz/): Twelve-statement reflection quiz that separates missing the person, the routine, your former self and general loneliness. Non-diagnostic; scored in the browser.
- [Am I over my ex? A healing check-in](https://nocontacttracker.app/tools/am-i-over-my-ex-check/): Twelve-statement reflection check-in (still raw, steadying, mostly through) with what to work on next. Includes a safety panel for hopelessness. Non-diagnostic; scored in the browser.
- [Breakup text writer](https://nocontacttracker.app/tools/breakup-text-writer/): Builds three kind, clear, non-blaming breakup messages (text, call script or in-person script) from relationship length, reason category and tone, with do and do-not tips. Starts with a safety check and refuses ghosting and blame templates. Runs in the browser.
- [Closure letter builder](https://nocontacttracker.app/tools/closure-letter-builder/): Guided prompts assemble an unsent closure letter to an ex that you can copy, download as .txt or print, plus a separate set of six short goodbye-text templates for the rare case you must send something. Runs in the browser; nothing is sent.
- [My ex texted me: what do I do?](https://nocontacttracker.app/tools/ex-texted-me/): Decision tree for when an ex texts you. Optional local scan of a pasted message for threat words (safety panel first) and practical words, then 3 to 4 questions that end in a safety page, a one-line logistics reply, no reply with a 90-second reset and a log, a grey rock reply or reflection prompts. Runs in the browser; nothing is sent.
- [Limerence quiz](https://nocontacttracker.app/tools/limerence-quiz/): Fourteen-statement limerence quiz based on features Dorothy Tennov described (intrusive thinking, longing for reciprocation, mood tied to their signals, idealization, fear of rejection, fantasy, physical reactions). Three result bands with next steps. Non-diagnostic; scored in the browser.
- [No contact plan generator](https://nocontacttracker.app/tools/no-contact-plan-generator/): Eight questions (safety first, shared children, work, living together, who the person is, how it ended, past slips, hardest times) sort you into a safety-first, modified no contact, grey rock or full no contact plan, with 5 to 7 rules, 3 scripts, if-then plans and Day 1/3/7/14/30/60/90 dates. A safety answer routes to hotlines before any plan. Runs in the browser; nothing is sent.

## Guides

- [What Is the No Contact Rule?](https://nocontacttracker.app/guides/what-is-the-no-contact-rule/): The no contact rule is a boundary you set for yourself: you stop all direct and indirect communication with an ex, including texts, calls, social media checking and updates through friends, for a period you choose in advance, so you can recover without their replies pulling you back. It is not a tactic to make anyone react.
- [How to Stop Texting Your Ex](https://nocontacttracker.app/guides/how-to-stop-texting-your-ex/): To stop texting your ex, make the text harder to send before the urge arrives, then run a 90-second pause when it hits: phone down, slow exhales, name the feeling, pick one small task. Write the message in a private note instead. The urge comes in waves, and you only have to get across each one.
- [How Long Should No Contact Last?](https://nocontacttracker.app/guides/how-long-should-no-contact-last/): No contact should last as long as it protects your recovery, and no set number of days applies to everyone. Many people use 30, 60 or 90 days as checkpoints to review how they are doing, not finish lines. Extend it while urges still drive your decisions, and let safety and shared responsibilities shape the plan.
- [What to Do If You Broke No Contact (and How to Restart)](https://nocontacttracker.app/guides/what-to-do-if-you-break-no-contact/): If you broke no contact, stop and send nothing else. Follow-up messages that explain, apologize or ask “did you get that?” turn one slip into a conversation. Write down what triggered it, decide whether to reset your day count, and restart with one concrete change. A slip tells you where you need support. It does not erase your progress.
- [The First 30 Days of No Contact, Day by Day](https://nocontacttracker.app/guides/first-30-days-of-no-contact/): The first 30 days of no contact are for creating enough distance to think clearly. Set up the boundary on day 1, expect the sharpest urges in the first week, rebuild simple routines through the middle weeks and use day 30 to review, not to reach out. Intensity rises and falls, and a hard evening is not a step backward.
- [The Stages of No Contact: Common Patterns, Not a Fixed Timeline](https://nocontacttracker.app/guides/stages-of-no-contact/): The stages of no contact people most often describe are shock and urgency, bargaining, anger, low mood and grief, steadying and rebuilding. They loop back instead of running in a straight line, and no research gives a fixed timeline for them. Treat them as a vocabulary for what you notice, and treat day counts as checkpoints.
- [How to Block Yourself From Texting Someone on iPhone and Android](https://nocontacttracker.app/guides/how-to-block-yourself-from-texting-someone/): You can block yourself from texting someone on iPhone, but not with the Block button, which only stops their messages reaching you. Delete the contact, set Screen Time Communication Limits to Contacts Only, and have a friend set the Screen Time passcode. Android has no per-contact version, so pause the messaging app instead.
- [How to Stop Texting Someone, Even When You Really Want To](https://nocontacttracker.app/guides/how-to-stop-texting-someone/): To stop texting someone, decide the boundary while you are calm, then put a specific if-then plan between the urge and the send button. Ask what the message is for before you send it: logistics can go, reassurance cannot be answered by a text. Remove easy access, and never send a second message to fill a silence.
- [Should I Block My Ex? Block, Mute, Restrict, Unfollow or Archive Compared](https://nocontacttracker.app/guides/should-you-block-your-ex/): Block your ex if their messages or posts keep pulling you back, if you keep checking their profile, or if contact hurts your recovery. Mute or unfollow if seeing their life is the only problem. Blocking is a boundary, not an immature act by default. If there was abuse, stalking or coercion, plan safety first.
- [What Should You Do Instead of Texting Your Ex?](https://nocontacttracker.app/guides/what-to-do-instead-of-texting-your-ex/): Instead of texting your ex, change your state first and decide later. Put the phone in another room, move your body for a few minutes, then contact a friend who is not your ex or write the message in a private note. Pick the option that fits what you feel, and revisit the decision once the urge has eased.
- [Why Do I Want to Text My Ex at Night?](https://nocontacttracker.app/guides/why-you-want-to-text-your-ex-at-night/): You want to text your ex at night because the things that normally stop you, distraction and self-control, are weakest then, while loneliness and memories are loudest. Tiredness and alcohol make it worse. Move the phone out of reach, write the message in a note instead, and decide in the morning.
- [How Do You Write an Unsent Letter to Your Ex?](https://nocontacttracker.app/guides/how-to-write-an-unsent-letter/): To write an unsent letter to your ex, set a 15-minute timer, address them by name and write what you feel without editing for their reaction. Use a prompt such as what you miss or what you never said. Keep the letter private, do not send it, and decide afterwards whether to keep, reread or delete it.
- [How to Stop Checking Your Ex’s Social Media](https://nocontacttracker.app/guides/how-to-stop-checking-your-exs-social-media/): To stop checking your ex’s social media, make it harder to reach, decide in advance what you will do when the urge hits, and stop reading their posts and story views as messages meant for you. Start by muting them, then clear your search history and shortcuts, and put an app limit on the apps you use most.
- [How to Stop Thinking About Your Ex](https://nocontacttracker.app/guides/how-to-stop-thinking-about-your-ex/): To stop thinking about your ex, don’t fight the thoughts head-on, because suppression tends to backfire. Cut the inputs that restart them (checking, texting, replaying), give the thinking a fixed 20-minute window, and turn each loop into one specific question. The thoughts usually thin out over weeks, not days.
- [Does No Contact Work?](https://nocontacttracker.app/guides/does-no-contact-work/): Yes, no contact often works for your own recovery: it cuts the reminders that keep the pull alive and gives you room to think clearly. It does not reliably make an ex miss you or come back, and nothing guarantees either. Judge it by how you feel and function, not by whether they reach out.
- [My Ex Texted Me During No Contact: Should I Respond?](https://nocontacttracker.app/guides/what-to-do-when-your-ex-texts-you-during-no-contact/): You don’t have to reply, and silence is a complete answer. If the text is practical and needs an answer, such as a pickup time or a bill, reply in one or two neutral sentences and stop. If it is emotional, hostile or an “I miss you”, the usual choice is no reply. Save anything threatening.
- [What Is Modified No Contact? Rules for Co-Parenting and Work](https://nocontacttracker.app/guides/modified-no-contact/): Modified no contact is a boundary that limits communication with a former partner to necessary, practical topics, through one agreed channel, inside set response windows. It is used when full no contact isn’t realistic, such as co-parenting, shared work or a shared home. It protects your recovery, but it isn’t a safety plan.
- [Do You Need No Contact After a Situationship? A Practical Plan](https://nocontacttracker.app/guides/no-contact-after-a-situationship/): Yes, no contact is often worth doing after a situationship, even though nothing was officially defined. No rule requires it, but stepping back gives you room to grieve an unclear ending and stops the checking loop. A short closing message is optional. Pick a plan you can keep, and expect the first two weeks to be hardest.
- [Best No Contact Apps in 2026: 7 Compared Honestly](https://nocontacttracker.app/guides/best-no-contact-app/): The best no contact app counts your days, helps in the minute an urge hits, and is clear about price and privacy. On the US App Store (checked 15 October 2026), No Contact: Breakup Recovery has the most ratings, while UnLink is new, free to start, needs no account and keeps data on your iPhone.
- [How to Get Over a Breakup: A Recovery Plan That Actually Helps](https://nocontacttracker.app/guides/how-to-get-over-a-breakup/): You get over a breakup by working on three things at once: protecting your brain from fresh hits of your ex (distance and no contact), steadying your body (sleep, food, movement, people), and rebuilding the parts of your identity the relationship took with it. Pain eases in waves over weeks to months, and most people recover better than they expect.
- [How Long Does It Take to Get Over a Breakup?](https://nocontacttracker.app/guides/how-long-does-it-take-to-get-over-a-breakup/): There is no fixed number. For many people the worst of it, the constant thoughts, broken sleep and lost appetite, eases within a few weeks to two months, while fully rebuilding takes several months or longer. Research also shows people recover faster than they predict. Ongoing contact, a long or shared life, and a sudden ending tend to stretch the timeline out.
- [The Grey Rock Method: How It Works, Examples and When Not to Use It](https://nocontacttracker.app/guides/grey-rock-method/): The grey rock method means making yourself as uninteresting as a grey rock to someone who feeds on your emotional reactions. You keep contact brief, factual and flat, share nothing personal, and do not take the bait. It is meant for situations where you cannot go fully no contact, such as co-parenting, work or family. It is not a safety plan for abuse.
- [Why Do I Miss My Ex? What the Missing Is Really Made Of](https://nocontacttracker.app/guides/why-do-i-miss-my-ex/): You miss your ex because attachment, routine and identity don’t switch off when a relationship ends, and your brain treats the loss like a craving. Missing someone is normal. It doesn’t prove the relationship was right or that they miss you. It tells you what you lost, and that is worth reading before you act on it.
- [Limerence vs Love: How to Tell the Difference After a Breakup](https://nocontacttracker.app/guides/limerence-vs-love/): Limerence vs love comes down to what the feeling needs. Limerence is an involuntary, intense longing that needs the other person’s response and grows with uncertainty. Love is an attachment to the whole person that can stay steady once you know them. The two overlap, and neither label is a diagnosis.
- [No Contact During the Holidays: A Plan for Thanksgiving, Christmas and New Year](https://nocontacttracker.app/guides/no-contact-during-the-holidays/): No contact during the holidays works the same way as in March: you send nothing, and you decide the hard moments in advance. A seasonal text still counts as contact. Mute their accounts, write one line per tough date, tell one person, and keep your phone out of reach at midnight.
- [What to Do After a Breakup: A 14-Day Checklist](https://nocontacttracker.app/guides/what-to-do-after-a-breakup/): What to do after a breakup comes down to an order: basics first, then the practical jobs, then a small daily routine. On day one, eat, set up the night and tell one person. On days two and three, sort shared accounts, money and belongings. Week one is a minimal routine, and week two is noticing what is changing.
- [How to Stop Loving Someone (and What Actually Fades)](https://nocontacttracker.app/guides/how-to-stop-loving-someone/): You usually can’t stop loving someone on command, but the attachment does loosen. What speeds that up is less contact and fewer checks, a daily life that no longer revolves around them, and accepting that the relationship is over. What slows it down is checking, rehearsing conversations and keeping hope open.
- [Why Do I Keep Dreaming About My Ex?](https://nocontacttracker.app/guides/why-do-i-keep-dreaming-about-my-ex/): You keep dreaming about your ex most likely because they are still on your mind while awake, and your sleep is probably lighter than usual. It does not mean they miss you, and it is not a sign to reconnect. In the one small study on this, dreams of an ex tracked waking concern about them.
- [What Is Closure in a Relationship? How to Find It Without Them](https://nocontacttracker.app/guides/closure-after-a-breakup/): Closure in a relationship is the sense that it has ended and you can stop waiting for it to resolve. It is not a conversation with your ex, and it usually doesn’t need one. Most of it you build yourself: your own account of what happened, a decision about what to keep, and an end to waiting.
- [No Contact With a Narcissist: Safety First, Then a Plan](https://nocontacttracker.app/guides/no-contact-with-a-narcissist/): Going no contact with a narcissist means ending contact with someone whose behavior harms you, but check your safety before you do anything else. If they have threatened, followed or hurt you, or use money or children as leverage, talk to a domestic violence service first. You cannot diagnose anyone from messages, so plan around what they do.
- [Self-Care After a Breakup: A Realistic Daily Plan](https://nocontacttracker.app/guides/self-care-after-a-breakup/): The best self care after a breakup is keeping five basics steady every day: a set sleep window, one meal with protein, ten minutes of movement, one contact with someone who is not your ex, and one small win. Each has a bad-day version that still counts. Treats are fine, but they do not replace the basics.
- [How to Get Over Someone You Never Dated](https://nocontacttracker.app/guides/how-to-get-over-someone-you-never-dated/): To get over someone you never dated, treat the loss as real, then stop feeding the story. Sort what actually happened from what you imagined, stop the checking and rehearsing for a month, and put your attention into plans of your own. You are grieving a hoped-for future, and that is allowed to hurt.
- [Going No Contact With a Parent: Options, Safety and Support](https://nocontacttracker.app/guides/going-no-contact-with-a-parent/): Going no contact with a parent means choosing not to communicate with them at all, usually to protect your safety or mental health. It sits at one end of a range that also includes scheduled, low and letters-only contact, and the decision is yours. If there is abuse or any threat, make a safety plan before you change anything.
- [Can’t Sleep After a Breakup? A Night Plan for Tonight](https://nocontacttracker.app/guides/cant-sleep-after-a-breakup/): Stress from the breakup keeps your body on alert, which is why you can’t sleep after a breakup. Tonight: cut caffeine and alcohol hours before bed, put the phone out of reach, and if you are still awake after 15 to 20 minutes, get up, do something dull in dim light and go back when sleepy.
- [Grieving a Breakup: What Grief Looks Like When They Are Still Alive](https://nocontacttracker.app/guides/grieving-a-breakup/): Grieving a breakup means mourning a real loss: the person, the routine, the future you planned and the version of you that lived inside the relationship. It is normal even when your ex is alive, and it does not move through stages in order. Expect waves, with good weeks and sudden bad days.
- [Anxiety After a Breakup: A Calm-Down Plan and When to Get Help](https://nocontacttracker.app/guides/anxiety-after-a-breakup/): To calm anxiety after a breakup, breathe out slowly for a few minutes, name five things you can see in the room, then put the fear into one sentence before you decide anything. Anxiety after a breakup is common and usually eases. Chest pain, fainting or thoughts of harming yourself need urgent help.
- [Depression After a Breakup: Normal Grief or Something More?](https://nocontacttracker.app/guides/depression-after-a-breakup/): Feeling very low after a breakup is normal, and a breakup can also trigger depression. NIMH and the NHS both point to low mood or lost interest most of the day, nearly every day, for two weeks or more as the time to see a doctor. If you are thinking of harming yourself, call or text 988 now.
- [Loneliness After a Breakup: How to Rebuild Your Time](https://nocontacttracker.app/guides/loneliness-after-a-breakup/): Loneliness after a breakup comes largely from the hours your ex used to fill, so the fix is to give those hours a plan. Map the slots that now feel empty, usually weeknight evenings and weekends. Put one small replacement in each, ideally with another person, and start with a single evening this week.
- [My Ex Moved On Like I Was Nothing: What a Fast Move-On Does and Doesn’t Mean](https://nocontacttracker.app/guides/my-ex-moved-on-fast/): When an ex moves on fast, it tells you about their pace, not your worth. People start new relationships quickly for many reasons: they let go before the breakup, they cope by staying busy, or they met someone. None of those can be read from a post, and none of them means you were nothing.
- [How to Get Over a Long-Term Relationship: Rebuild Your Life, Not Just Your Heart](https://nocontacttracker.app/guides/how-to-get-over-a-long-term-relationship/): To get over a long-term relationship, treat it as two jobs: rebuild the practical life you shared, then rebuild who you are on your own. Start with accounts, belongings and money, one area a week, and put big decisions off. Then add one routine and one plan that belong only to you.
- [Valentine’s Day After a Breakup: A Plan for the Day and the Weeks Around It](https://nocontacttracker.app/guides/valentines-day-after-a-breakup/): Get through Valentine’s Day after a breakup by deciding the whole day before it arrives: where you will be, who you will talk to, what you will mute, and what you will do if the urge to text your ex hits. Write the plan while you are calm, tell one friend, and follow it on the day.
- [How to Get Over a Friendship Breakup (and Whether No Contact Applies)](https://nocontacttracker.app/guides/how-to-get-over-a-friendship-breakup/): You get over a friendship breakup by treating it as a real loss, giving the grief time, and limiting whatever keeps reopening it. No contact can apply to friends, but it is a choice for your own recovery, not a rule. Decide how much contact you can bear, and tell mutual friends what you need.
- [Why Do I Miss My Abusive Ex? Trauma Bonds, Safety and What to Do Next](https://nocontacttracker.app/guides/why-do-i-miss-my-abusive-ex/): You miss your abusive ex because attachment forms in the whole relationship, and alternating harm and kindness can make the good moments pull hardest. Missing them is common, is not a flaw in you, and is not a sign you should go back. If you feel unsafe, call the US National Domestic Violence Hotline: 1-800-799-7233.
- [Anxious Attachment After a Breakup: Why the Stages Feel So Intense](https://nocontacttracker.app/guides/anxious-attachment-after-a-breakup/): An anxious attachment breakup usually moves through shock, a strong urge to reconnect, replaying and checking, a crash, and uneven calm, though not in a fixed order. Attachment theory calls the reaching out protest. It is a lens for understanding your reactions, not a diagnosis, and no contact helps most by cutting the checking that keeps the alarm going.
- [Physical Symptoms of Heartbreak: What Is Normal and When to Get Help](https://nocontacttracker.app/guides/physical-symptoms-of-heartbreak/): The physical symptoms of heartbreak include poor sleep, appetite changes, fatigue, headaches, stomach upset, muscle tension and sometimes chest tightness. Most ease as the emotional shock does. Chest pain, pressure, trouble breathing or fainting is different: call your emergency number (911 in the US, 999 in the UK) instead of assuming it is stress.
- [How to Know You’re Over Your Ex: 10 Signs (and What If You’re Not Yet)](https://nocontacttracker.app/guides/signs-youre-over-your-ex/): You know you’re over your ex when they take up less room, not when you stop thinking about them. Thoughts come less often and pass faster, news about them stings less, you stop checking, and your plans no longer revolve around them. It builds up over time, so expect a trend rather than a switch.

## Trust and support

- [About UnLink](https://nocontacttracker.app/about/): Purpose and publisher information.
- [Editorial principles](https://nocontacttracker.app/editorial/): How guides are researched, written and reviewed.
- [Safety](https://nocontacttracker.app/safety/): When general no-contact advice should not be followed and where to get help.
- [Privacy](https://nocontacttracker.app/privacy/): Website and app privacy information.
- [Support](https://nocontacttracker.app/support/): Product support and contact details.

## Optional

- [Terms](https://nocontacttracker.app/terms/)
- [Sitemap](https://nocontacttracker.app/sitemap.xml)
- [Guide RSS feed](https://nocontacttracker.app/feed.xml)