We’ve all had relationships that linger in our minds long after they’ve ended. Maybe you can’t stop thinking about a past partner, or you find yourself drawn to a friend who’s no longer in your life. These lingering emotional connections—often called “soul ties”—can drain your mental energy, interfere with your growth, and hold you back from living fully in the present.

Rather than viewing soul ties as mystical links, you can understand them as psychological habits formed by past emotional investments. By recognizing their presence and taking practical steps to let go, you can free yourself to move forward, pursue your goals, and create space for healthier, more meaningful relationships.

Understanding Soul Ties in Practical Terms

Traditionally, “soul ties” might be described as spiritual or metaphysical bonds linking two individuals across time and space. While that perspective resonates with some people, you can also interpret these bonds more pragmatically: a soul tie is an intense emotional attachment that persists long after the external circumstances of a relationship have changed. Think of it as a powerful psychological imprint—certain memories, emotions, and reactions that got “programmed” into your mind due to a deeply impactful relational experience.

From a psychological standpoint, these ties often arise through shared vulnerability, repeated patterns, and strong emotional investments. When two people connect intimately—whether romantically, platonically, or even professionally—they exchange more than words and experiences. They also form associations in the brain. In a healthy scenario, these associations fade naturally or transform into fond memories. But sometimes, certain elements of the connection become “sticky.” This stickiness might show up as recurring thoughts, dreams, nostalgia, regret, or even longing for something that’s gone.

These bonds can feel like ongoing mental chatter that draws attention away from your current pursuits. They might cause you to check an ex’s social media profile repeatedly or hesitate to form new friendships because you’re still caught in patterns set by an old friend or mentor. Rather than thinking of them as something mystical, consider them psychological habits—persistent emotional habits that can become obstacles to growth.

The Signs and Effects of Unhealthy Emotional Attachments

If you suspect you’re dealing with an unhealthy soul tie, you might notice some common signs. Not all of them need to be present, but recognizing even a few can help you understand what’s going on and why you feel stuck.

1. Persistent Mental Replay:
You might find yourself replaying certain interactions or moments, unable to let go of past experiences. Maybe you keep thinking about what you “should have said” or “could have done” differently. This mental replay uses up cognitive resources, making it harder to focus on the present. It’s a subtle form of procrastination—a kind of time killer that prevents you from fully engaging with current tasks and goals.

2. Difficulty Moving On:
You’re ready to meet new people, start new projects, or embrace new habits, yet something holds you back. Whenever an opportunity arises to move forward, old memories or emotional ties resurface, pulling you into a cycle of hesitation. This can stifle personal growth, sabotage productivity, and limit your willingness to invest in fresh experiences that could enhance your life.

3. Emotional Roller Coaster:
These ties might generate strong emotional responses. You could feel intense sadness, anger, regret, or longing when certain triggers appear—a photo, a song, a familiar place. These emotional swings drain your energy, leaving you feeling depleted and less resilient. The energy you expend on old ties diminishes what’s available for your current aspirations.

4. Over-identification with the Past:
Sometimes, unhealthy ties arise because part of your identity became entangled with that other person or that past situation. Maybe you always saw yourself through their eyes. Letting go can feel like losing a piece of who you are. This identity confusion keeps you anchored in the past, making it challenging to build a future aligned with your values, priorities, and evolving interests.

5. Distrust or Fear in New Relationships:
Old, unresolved emotional attachments might lead you to compare every new person to the one you’re still tied to. You may struggle to trust others fully or find yourself setting impossibly high or strangely misaligned standards that stem from old wounds. This can limit your social life and professional networking, ultimately affecting opportunities for growth and collaboration.

6. Physical and Mental Strain:
Emotional attachments aren’t just “in your head.” They can manifest physically. Constant stress, disturbed sleep, difficulty concentrating, and even changes in appetite can occur. Over time, this strain interferes with your ability to perform at your best, both in personal endeavors and professional pursuits.

7. Impact on Time and Productivity:
From a life optimization standpoint, unhealthy soul ties directly sabotage your time management strategies. Time you might invest in productive habits—like learning a new skill, getting in shape, or working on a side hustle—gets spent ruminating or feeling stuck. One of LifeHack’s core principles is using your time intentionally to move closer to your goals. By holding onto these ties, you inadvertently waste time and reduce the mental bandwidth needed to succeed.

8. Reduced Self-Confidence:
Continual reflection on a past connection, especially if it ended poorly or is associated with regret, can chip away at your self-esteem. You might doubt your ability to form healthy bonds or question your judgment. Lower confidence can, in turn, affect your willingness to take calculated risks or pursue meaningful opportunities.

Why Do These Bonds Form and Linger?

To effectively break free, it helps to understand the underlying reasons these ties form and linger. Rather than viewing them as mysterious forces, you can demystify them through psychology, habit formation, and emotional conditioning.

1. Emotional Conditioning and Reinforcement:
Every time you think of a past relationship and experience a strong emotion—be it longing or regret—you reinforce that emotional habit. It’s similar to how habits form when a behavior is followed by a reward. In this case, the “reward” might be familiarity or the comfort of a known emotional pattern, even if it’s painful. Over time, these reinforced circuits in your brain make it easier to slip back into old emotional states.

2. Unresolved Feelings and Lack of Closure:
Sometimes, emotional bonds remain strong because the relationship ended abruptly or never reached a satisfactory resolution. Lack of closure creates uncertainty, and humans naturally dislike uncertainty. The mind tries to “solve” it by revisiting the past. This repeated revisiting can keep you emotionally tethered.

3. Attachment Styles and Past Experiences:
Your attachment style—shaped by early life experiences—can influence how strongly you hold onto people. If you have an anxious attachment style, you might struggle to let go, fearing abandonment or loss. Even in adulthood, these old attachment patterns can manifest as powerful emotional ties to people who are no longer in your life.

4. Romanticizing the Past:
Hindsight isn’t always 20/20. Sometimes, it’s rose-tinted. You might idealize the past, remembering only the good times and downplaying the negative aspects. This romanticizing traps you in a distorted narrative, making it harder to accept that the bond no longer serves your growth.

5. Ego and Identity Factors:
If your ego became entangled with someone else’s perception of you, losing them might feel like losing part of your identity. This can happen when you rely on someone else’s validation to feel worthy or successful. Untangling your sense of self-worth from that old bond is vital but challenging.

6. Unmet Emotional Needs:
Sometimes, an old tie persists because it fulfilled an emotional need—companionship, understanding, validation—that you haven’t found elsewhere. Until you meet that need in a healthier way, you may cling to the memory of someone who once met it.

The Cost of Holding On: Energy, Goals, and Growth

Holding onto unhealthy soul ties extracts a tangible price: time and energy that could propel you toward your ambitions. When you think about what it means to live intentionally, set meaningful goals, and manage your resources wisely, these lingering attachments stand as obstacles. They function as emotional “time killers,” diverting your focus from activities that align with your life mission. Instead of channeling your finite mental energy into projects that advance your career, relationships that truly nourish you, or personal development that enhances your overall well-being, you end up spinning mental wheels in place.

This stalled momentum can lead to missed opportunities. The energy tied up in old attachments isn’t available for cultivating professional networks, deepening current relationships, or exploring fresh interests. Over time, this can translate to a stagnant sense of self: if you’re always looking back, how can you move forward effectively?

In order to reclaim your personal freedom, you must recognize that breaking these ties is not an act of erasing your past. It’s about recalibrating your focus. By freeing yourself from outdated emotional patterns, you create room for healthier connections, clearer thinking, and a more direct path to your desired future. It’s a strategic investment in your own well-being and success.

How to Break Free: Practical Strategies for Reclaiming Your Life

Now that we’ve examined the nature of soul ties from a grounded perspective, let’s turn to practical methods for breaking free. Remember, this process may take time. Emotional habits don’t dissolve overnight, and that’s okay. Your goal is steady progress, not a quick fix. Each action you take moves you closer to aligning your daily life with the person you want to become.

1. Acknowledge and Name the Problem

The first step in overcoming any challenge is recognizing it. Name the attachment for what it is: a lingering emotional bond that’s not serving your growth. Labeling this tie reduces its emotional mystery. Instead of seeing it as some overwhelming force, you begin to understand it as a pattern of thoughts and feelings you can, with effort, change.

You might journal about this relationship, writing down what you feel, why you think these emotions persist, and how they affect you. By translating swirling thoughts into concrete words, you gain clarity. This clarity makes it easier to confront the problem directly rather than letting it remain a vague emotional shadow.

2. Practice Mindfulness to Regain Present Focus

Mindfulness—paying gentle, nonjudgmental attention to the present moment—can be a powerful tool. When you catch yourself drifting into thoughts of the past relationship, pause. Notice what’s happening without condemning yourself. You might say internally, “I’m remembering X again, and it’s making me feel Y.”

By observing these thoughts as they arise, you separate yourself from them. Instead of feeling consumed by the memory, you become the observer, gaining a sense of agency over your internal experience. Over time, this practice can diminish the intensity of old ties, freeing mental real estate for other endeavors.

3. Challenge Your Mental Narratives

It’s essential to examine the stories you tell yourself about the past connection. Are you glorifying it, imagining it was perfect or indispensable to your happiness? Are you catastrophizing its end, telling yourself you’ll never find something better?

Use cognitive restructuring techniques:

• Identify your assumptions (“I’ll never meet anyone who understands me like they did.”)
• Dispute these thoughts (“Is it true I’ll never meet someone else who understands me? Have I not made great connections in the past with new people?”)
• Replace them with a more balanced perspective (“I valued feeling understood. I can find understanding in many forms, from friends, mentors, and future partners who align more with my current life.”)

By reframing the narrative, you reduce the power it has over you. This shift aligns with the idea of living more intentionally: you consciously choose empowering beliefs that support growth rather than limiting beliefs that keep you tethered to the past.

4. Set Clear Boundaries with the Past

Sometimes, a direct approach is best. If you’re still connected to this person on social media, consider unfollowing or muting their accounts. Remove items in your home that serve as constant reminders. If you have the option to limit in-person encounters, do so kindly but firmly. Boundaries create mental space, making it easier to form new habits and focus on priorities that truly matter.

Enforcing boundaries is a way of protecting your energy. Think of your mental focus as a valuable resource—like money or time—that you invest carefully. Just as you wouldn’t continuously invest in a failing venture, you shouldn’t keep investing emotional energy into an outdated bond.

5. Cultivate New Relationships and Interests

One reason old ties feel so strong is that they might represent a time when certain needs were being met. Identify what those needs are. Did you feel understood, appreciated, or supported? Once you know what was fulfilling about that connection, seek healthier, more current ways to meet those needs.

Join clubs, attend community events, or sign up for courses that interest you. Seek out mentors, coaches, or supportive friends who encourage your growth. By forming fresh connections aligned with your current values, you don’t just “replace” the old tie; you render it less relevant. This shifts your identity and social fabric toward something that resonates with who you are becoming rather than who you once were.

As you invest in these new experiences, you tap into LifeHack’s core philosophies—managing your time and energy better, aligning actions with personal missions, and constantly setting and moving toward meaningful goals. By doing so, you reduce the spare mental capacity that old ties once hijacked.

6. Focus on Your Long-Term Goals and Values

If old attachments function as time and energy drains, what’s the opposite force that can anchor you in the present and future? Your long-term goals and values. Spend time clarifying what matters most to you now. Is it professional growth, a healthier lifestyle, a meaningful creative project, stronger friendships, or financial stability?

Write down these goals and the steps to achieve them. Each time old memories resurface, use that as a cue to reconnect with your future vision. Remind yourself why breaking free is necessary: you want a life guided by conscious intention, not involuntary nostalgia.

Over time, as you invest more energy into goals that align with your values, you naturally build a more robust internal framework that leaves less room for unproductive rumination. Your brain begins to associate your emotional rewards—feeling fulfilled, purposeful, and engaged—with future-oriented activities rather than past events.

7. Seek Professional Help if Needed

Sometimes, the complexity and intensity of a particular attachment call for professional support. Therapists, counselors, or coaches trained in cognitive-behavioral therapy (CBT), acceptance and commitment therapy (ACT), or other modalities can help you navigate these emotional waters. They can provide strategies tailored to your situation, uncover deeper patterns, and empower you to break free more efficiently.

Investing in professional help is a form of intentional living. You acknowledge that your time, energy, and emotional health are valuable. Seeking assistance is not a sign of weakness but a proactive step toward personal evolution.

8. Embrace Self-Care and Emotional Well-Being

Physical well-being supports emotional resilience. Adequate sleep, regular exercise, and balanced nutrition all influence your capacity to regulate emotions and maintain mental clarity. When you’re physically run-down, old ties gain leverage, as you have fewer resources to manage stress.

Incorporate stress-reduction techniques such as progressive muscle relaxation, yoga, or mindful walking. These aren’t just “nice-to-have” practices—they’re essential tools that help you stay centered. By maintaining good physical and mental health, you’re better prepared to enforce boundaries, reframe your narratives, and focus on personal growth.

9. Track Your Progress and Celebrate Wins

Breaking an emotional habit is a process. There will be good days when you feel free and optimistic, and harder days when old memories resurface powerfully. Expect this ebb and flow. Track your progress in a journal, noting when you successfully redirect your thoughts, assert a boundary, or spend your time productively despite temptations to revisit the past.

Celebrate these small victories. Each one represents evidence that you can change, adapt, and grow. Acknowledging your progress helps reinforce new patterns in your brain, making it easier to continue on this path.

Over time, as you rack up these small wins, you’ll notice a gradual decrease in the emotional intensity of the old tie. What once felt consuming will become a distant memory—just another chapter in your life’s story.

10. Cultivate a Growth Mindset

Adopting a growth mindset means believing you can develop and improve your emotional resilience, just as you can learn a new skill. Instead of seeing old ties as permanent scars, view them as opportunities for growth. They highlight patterns in how you relate to others, show you what you value, and help you understand what you need moving forward.

By reframing the process as personal evolution rather than loss, you empower yourself. You’re not just breaking free from something negative; you’re creating space for something better. A growth mindset encourages you to be patient, persistent, and kind to yourself along this journey.

Beyond Breaking Free: Building a Future Unburdened by Old Ties

Once you’ve loosened the grip of unhealthy attachments, what’s next? Breaking free is only the first step. The real transformation occurs as you fill that newly freed emotional and mental space with meaningful, goal-oriented endeavors. This forward momentum is what makes your life richer, more productive, and more aligned with your sense of purpose.

Reinvest Your Energy Wisely: With the mental energy you recapture, you can double down on initiatives that improve your life. Maybe you’ll tackle that online course you’ve been putting off, volunteer for a cause you care about, or finally start writing that book. The key is to use the mental bandwidth you’ve reclaimed to fuel actions that add genuine value to your life.

Strengthen Existing Healthy Relationships: With past ties fading, you have more emotional space to invest in the people who matter now. Strengthen your connections with supportive friends, family members, colleagues, or mentors who contribute to your growth. Engaging with people who encourage your aspirations will help you maintain a future focus rather than slipping into old patterns.

Refine Your Boundaries and Time Management: Having learned the importance of boundaries, keep refining them. You now know that where you direct your attention shapes your experience. Continue to guard your time and emotional energy. Avoid new relationships that mirror the unhealthy dynamics of the past. Instead, seek connections that uplift and inspire you.

Develop a System for Continuous Growth: Consider adopting habits that support ongoing personal development. Regular goal-setting sessions, weekly reviews of your progress, and reflection exercises (like journaling or meditation) can keep you aligned with your vision. This approach ensures that you’re always moving forward, reducing the likelihood of backsliding into old emotional attachments.

Check In with Yourself Regularly: Life changes, and so do you. As you move on, periodically reassess your emotional landscape. Are there new ties forming that could become problematic if left unaddressed? Have certain old memories resurfaced under new stressors? Catching these patterns early allows you to employ the same tools to maintain emotional freedom.

Embracing a More Intentional Life

The process of overcoming soul ties, reframed as letting go of unhealthy emotional habits, isn’t just about feeling better. It’s about living more intentionally, dedicating your finite resources—time, energy, attention—to pursuits that genuinely matter. You step into a more proactive role in shaping your life, rather than being passively guided by old narratives.

This shift aligns naturally with principles often discussed on productivity and personal growth platforms. Intentional living emphasizes deciding what’s important to you and acting in accordance with those values. It means identifying what drains your time and energy—like an unhealthy tie—and courageously removing or resolving it. In doing so, you create the conditions for positive change. You become more capable of setting and achieving meaningful goals, more resilient when facing life’s challenges, and more authentic in your relationships.

As you break free, remember that the past can still hold lessons without holding you back. Those old bonds, once suffocating, can become sources of insight—reminders of what you no longer want and signposts pointing toward the healthier emotional patterns you’ve chosen to embrace. Instead of fixating on what was lost, focus on what you’ve gained: agency, clarity, and a forward-looking mindset.

A Final Word: You Have the Power to Choose Your Path

One of the most empowering realizations is that you’re not at the mercy of old emotional attachments. While changing ingrained habits takes effort, you possess the ability to reshape your inner world. By acknowledging the tie, understanding its roots, and taking deliberate action, you regain control of your narrative.

This journey may not be linear. You might have moments of relapse, waves of nostalgia, or days when the past feels close at hand. That’s normal. Growth often involves setbacks. The key is persistence. Each step away from the past and toward your goals reinforces the person you’re becoming—someone who values their own time, invests their energy wisely, and strives to live purposefully.

As you proceed, give yourself credit for the courage it takes to release these ties. Letting go of what’s familiar can be scary, even when it’s unhealthy. But through this process, you learn to trust yourself more deeply. You learn that you can face discomfort and come out stronger. You discover that your capacity for resilience, focus, and growth runs deeper than you might have imagined.

In the end, breaking free from unhealthy soul ties is less about what you’re leaving behind and more about what you’re moving toward. It’s about building a life that mirrors your true values, engages your talents, respects your energy, and paves the way for better opportunities and relationships. By doing so, you honor your past experiences without allowing them to define your future, and you step confidently into a richer, more intentional life.

Featured photo credit: Photo by Manuel Sardo on Unsplash via unsplash.com

There’s something natural about the way people hold onto sentimental items from their past.

A child’s toy. A handwritten card. The trophy from the winning game. Souvenirs from concerts attended or trips taken. Boxes of items once owned by our parents, grandparents, or other loved ones. 

For many of us, these things aren’t just household items like extra Tupperware in the kitchen cabinet that can be decluttered when a lid goes missing. They represent the people we love, the experiences we’ve cherished, or the accomplishments we worked hard to achieve.

For that reason, the attachment is emotional. That’s why we refer to it as sentimental. And it can be one of the most difficult categories of items to minimize.

But over time, those meaningful items start to add up if we don’t declutter them. Isn’t that true? Closets fill. Boxes pile up in the attic, basement, and garage. Pieces of furniture begin to collect. Sometimes we even need to rent a storage unit down the street to keep all the sentimental belongings we’re holding onto.

Our spaces become a museum of the past. And slowly, without even realizing it, unless we choose to take intentional action, the stuff we love begins to keep us from the stuff we love. 

Here’s what I mean by that:

The stuff we keep—no matter how lovingly—brings burden and weight onto our lives. Every possession does. They take up space. They need to be stored, organized, cleaned, protected, and worried about. They add time, expense, stress, and mental weight to our lives. Every item we choose to keep takes up physical space in our home and mental space in our mind.

The excess can begin to keep us from peace, calm, freedom, space, and intentionality. As a result, the sentimental items we accumulate can begin to keep us from being fully alive and present in our daily life. They begin to pull our energy from the very life and opportunities we would choose to remember.

We’ve held onto the toys and clothes from when our kids were young. But when the basement is so full of stuff we are constantly thinking about needing to clean it out—we are distracted from the people right in front of us today.

We purchased and kept souvenirs so that we’d never forget the trips that we’ve taken. But when the house is so full of clutter the cleaning and organizing is never done—we become too busy to take new trips today.

We hung all the trophies and certificates we earned through our accomplishments in the past. But when our walls and offices are so full of relics from our achievements in the past—we forget to dream about new goals in the future.

We couldn’t find the strength to declutter the personal possessions of a spouse who passed too early because we loved them so much. But when their things keep us from moving forward into our next season of life—we often miss out on the joy that they would have wanted us to experience.

It’s not that we love too much. It’s just that the items we keep to remember the things we love might actually end up keeping us from discovering and enjoying more of those people and adventures in the future.

The stuff we love begins to keep us from the stuff we love. 

It is important to remember that we don’t love the physical objects. We love the people they represent, the experiences they remind us of, and the accomplishments they signify. This might be fine—unless our physical possessions begin to keep us from loving more people, having more experiences, and achieving more accomplishments.

So take a second look at the sentimental clutter you are holding on to. And if it is distracting you from living your best life in this current season of your life, then it is time for action.

Releasing sentimental objects isn’t about thinking less of your past. It’s about honoring your past by living fully in the present. You’re not being forced to decide what memories to keep, you are creating space for more experiences worth remembering in the future.

Are you ready to get started? If so, here is my advice on How to Handle Sentimental Clutter.

Have you ever noticed how all your communication skills go out the window when you are mad? Or how you say things in the worst possible way when you feel slighted?

There are countless theories and books on relationships out there–exercises for better communication and tips on dealing with power struggles.  So then why do so many relationships fail?

Why relationships fail

It’s been my experience that the root of all relationship problems is NOT incompatibility, different styles of communication, or even different values. It’s a sense of emotional disconnection. Seems obvious, but this often gets overlooked.

The bottom line is that when you aren’t feeling connected to your partner, you are less likely to use your tools.  All the insight in the world is of no use when your subconscious mind thinks your partner is the enemy.

If you don’t trust that your partner is attuned to you–or emotionally responsive in times of distress–you feel like you have no ally. It’s not so much what you are fighting about that matters. It’s that if you don’t feel safe, nothing really works.

Relationship expert Dr. Sue Johnson studied this phenomenon and shares it in her book Hold Me Tight.

She challenges the traditional idea that our ability to transcend the need for a secure emotional attachment makes us more mature, and thus better able to have a successful adult relationships.

Instead, she normalizes the primal need for a secure emotional attachment in adult relationships, and argues that we are wired to require emotionally attuned responses from others to keep us feeling safe and preventing “fight or flight” response.

This is why most fights are really a protest against emotional disconnection, and that underneath the distress, partners are really asking each other:  Can I count on you? Will you respond to me when I call? Do I matter to you? Do you need me?

Anger, criticisms, demands, and withdrawal are all attempts to draw our partners back in, and re-establish a sense of safe connection.

Here is a video I created for you discussing this topic:

In this video, I bust the  myth about adult attachment needs, and touch on two things you can do to create greater emotional connection.

Try this out, and let me know if you need support around this by booking a session here: Chat with Monika

If you can create this kind of connection, you will be able to tackle anything in your relationship, from the same team!