I feel your pain as I did exactly the same thing: continuing to look at my ex’s Facebook and career info for a long time after the relationship ended. It prolonged the pain I’d felt from the relationship falling apart.

Maybe one was to try is to record how long you can go without looking. Get a baseline first (maybe it’s a few hours). Then once you have that number, try to go longer the next time. Like changing a habit, it will likely feel tough at first but get easier over time.

Perhaps when you’re not looking at your partner’s material, you could also journal all the things you’ve been able to do in that time that’s helped you as a person.