When someone began dating you soon after a breakup, it can be tempting to explain the whole relationship as a rebound. You may never know exactly how they saw it. Your feelings and the time you spent together still matter.
Start with what you actually experienced
Write down what the person said they wanted, what they followed through on and when you noticed things change. If they were still preoccupied with an ex, think about how that affected your time together. You can name the impact without settling every question about their motives.
Decide what contact you want now
If messages keep drawing you back into the breakup, mute the conversation or say you need some time without contact. If you need to exchange belongings, choose a straightforward arrangement and keep the conversation focused on it.
Make one plan for a difficult part of the day
If evenings are hard, ask someone to check in or plan an activity that gives you a reason to leave the house. You can also make a smaller plan, such as having dinner and getting ready for bed at your usual time.
Carry one clear preference into your next relationship
You may want to ask earlier whether someone is ready for regular dates or interested in a commitment. Look at how they make time for you and how their actions line up with their answer. Give yourself time to decide when you want to date again.