Atticus Poet
The Retroactive Jealousy Workbook
30 Days from Obsession to Peace
FREE PDF
The Retroactive Jealousy Workbook
A structured 30-day program to move from obsessive thoughts about your partner's past to genuine peace — using Stoic philosophy, CBT, and somatic healing.
Built for people who've read every Reddit thread, tried "just not thinking about it," and need something that actually works.
What's inside
Four weeks of structured daily work. Each week builds on the last — don't skip ahead, but don't worry about being perfect either.
Understanding & Awareness
Map the terrain of your mind. Identify your triggers, understand the neuroscience of intrusive thoughts, and begin separating yourself from the obsessive loop.
- — Trigger mapping journal
- — The "observer" practice
- — Timeline of the thoughts vs. your life
- — Identifying the core fear underneath
Cognitive Rewiring
Challenge the thought patterns keeping you stuck. CBT-based worksheets to examine evidence, reframe comparisons, and dismantle the stories your mind tells.
- — Thought record worksheets
- — Evidence examination protocol
- — The comparison trap audit
- — Stoic reframing exercises
Emotional Processing
Feel what needs to be felt. Somatic exercises, grief rituals, and body-based practices to process the emotions that thought-work alone cannot reach.
- — Body scan for jealousy
- — Grief and release practices
- — Somatic grounding protocol
- — The letter you won't send
Integration & Freedom
Build the life that makes obsession irrelevant. Identity work, relationship deepening exercises, and a personal philosophy of peace for the long road ahead.
- — Identity beyond the jealousy
- — Deepening connection practices
- — Your personal Stoic philosophy
- — The 90-day maintenance plan
What you'll get
Daily exercises
One focused practice per day — never overwhelming, always purposeful
Stoic philosophy
Marcus Aurelius, Epictetus, and Seneca applied directly to RJ
CBT worksheets
Clinical-grade thought records and cognitive reframing tools
Somatic exercises
Body-based practices for when thinking your way out isn't enough
Journal prompts
Deep questions designed to surface and dissolve the core fears
Progress tracking
Weekly check-ins to measure real change, not just effort
Get the workbook + weekly guidance
Subscribe to receive the workbook, companion meditations as they're released, and weekly notes on the RJ healing journey — or just download directly below.
Prefer not to subscribe? Direct download (no email required)
From people who've used it
"I'd tried every YouTube video and Reddit thread. This workbook was the first thing that actually gave me a structured path instead of just validation that what I'm feeling is normal. By day 14 I noticed I was going hours without a triggered thought. By day 30 I barely recognized the person I was in week one."
Sarah, 28
Completed the workbook after 2 years of RJ
"The CBT worksheets alone were worth it. I've been in therapy for six months but never had a tool that walked me through examining my specific thoughts this methodically. My therapist actually asked me to share it with her so she could recommend it to other clients."
Michael, 34
Used alongside weekly therapy sessions
"I was skeptical of the Stoicism angle — sounds like "just don't feel things." It's the opposite. The Week 3 emotional processing section was the hardest thing I've done in years. Also the most healing. I cried through most of it and came out feeling lighter than I have since before I found out about my partner's past."
Priya, 31
Completed in 35 days, took extra time in Week 3
Frequently asked questions
Is the workbook really free?
Yes, completely free. You can download it directly without giving an email — though subscribing lets us send you the companion audio meditations and weekly guidance notes as we release them.
How is this different from other retroactive jealousy resources?
Most RJ resources focus on one approach — either CBT, mindfulness, or philosophy. This workbook integrates all three, plus somatic (body-based) exercises that most written resources ignore entirely. It also builds day-by-day so you're never overwhelmed.
Do I need to read it in order?
The four-week structure is designed to build on itself — Week 1 creates the awareness foundation that Weeks 2 and 3 depend on. That said, if you're in crisis, jump straight to the grounding exercises in Days 3 and 4 first.
What if I'm not making progress?
Progress with retroactive jealousy is rarely linear. The workbook includes a "reset" protocol for days when you feel you've gone backward. If after completing the full 30 days you still feel stuck, that's a strong signal that working with a therapist who specializes in OCD or anxiety would accelerate your healing significantly.