Fast rule before you send
If the text is mainly for relief, wait. If it is clear, kind, practical, and you would still respect it tomorrow, send once. If it involves an ex, late-night longing, a second unanswered message, or checking behavior, your first job is regulation, not communication.
Why this works
Texting anxiety tricks the mind into believing one action will solve the whole feeling. A reply would calm you. A double text might reopen control. A story view might mean something. A Snap score might explain everything. But these signals are too small to carry your self-worth.
The reset creates distance between urge and action. Rewire exists for the deeper repetition: learning to stay steady while the answer is still unknown.
Train the pattern underneath the text
Use the quiz for the immediate decision, then use Rewire to practice the state you actually want: calm before checking, self-trust before chasing, and confidence before sending.
Get Rewire on iPhone