By day four the sharp panic of the first few days often turns into something duller. You feel tired. Concentrating is hard. You might go through the motions at work or school and realise you don't remember the last hour.
That fog is a common part of a breakup. You've been carrying a lot of emotion for several days and it uses energy, even when you're sitting still.
Look after the basics
It sounds boring, but sleep and food matter more than usual this week. If you're not hungry, eat something small and plain anyway. If you can't sleep, get up for a few minutes instead of scrolling in bed, and keep your phone across the room so it isn't the first thing you grab.
Alcohol is worth going easy on right now. It makes the evenings feel easier for an hour and then makes texting them feel like a great idea.
The checking habit
Day four is often when the urge to text gives way to the urge to look. You check whether they've posted, who liked what, when they were last online. It feels like a compromise because you're not contacting them. In practice, each check restarts the same feelings. Muting or hiding their profile for a few weeks is a fair thing to do for yourself.
Small wins count
Take a shower and change your sheets. Answer one email. Reply to a friend you've been ignoring. On a foggy day, small tasks give you proof that life is still moving, and that matters more than how much you get done.
Let people help in small ways
If someone offers to bring food or keep you company, say yes, even if you don't feel like talking. You don't have to explain the breakup again or be good company. Having another person in the room for an evening is often enough to keep the phone in your pocket.
What to write today
If you're writing unsent messages, try one that isn't to them. Write what you'd tell a friend who was on day four. It's often kinder than what you're telling yourself.
You're more than halfway through the first week. The fog does lift, though usually gradually and not all at once.