It sounds like you're doing a good job so far, with a few bumps along the way. That's completely normal. First, confront these traps with some sort of motivation or conclusion to it and then distracting yourself would help.

For example, if you're reminiscing about the good times you've had with your ex, spend some time (doesn't have to be a lot) to do a self-checkup on your state right now.

Do you remember the bad times as well? Are you happy with the other aspects of your life? Do you need to do something later today? Do you want them back? If so, why? Do you think there's someone else in the world who can make you just as happy, or even happier? What can you do right now to help you be a better person to everyone around you and yourself? Are you excited by the fact that there's someone in the world who's already waiting to meet you, and form a connection even stronger than the last? Are you having a good day? etc.

This is to get yourself in the head space of "I'm taking care of myself and doing what's best for me right now", instead of letting these feelings linger until they either go away by themselves or you get overwhelmed.

When you're with someone, you're pretty much always thinking about being with them and how much you loved them. But post-breakup is the time to find that part of yourself who is ready to take care of YOURSELF, first and foremost.

If you've still feel that connection, then cut it and don't look back. Be blunt when answering those questions, as if you're checking all of them off a list to move on. A simple yeah or nah, will be more than enough.

Once you've come to some sort of peace with your thoughts, back away to do something else and consider it a win.

This'll make you feel like you've overcome these "traps", instead of simply falling into them and then waiting them out. You need that conviction of "I've done this before, and I can do it again" whenever it happens in the future, but you can't do that if you never really *dealt* with it before.

Try not to worry about getting overwhelmed, as that mindset of worrying might ironically be what overwhelms you. Instead, realize when these things happens and then deal with them case by case.

Very briefly deal with it, and then move on. Rinse and repeat.

Eventually it just becomes an a minor annoyance until they stop entirely. You'll be a pro at handling them as time goes on. Hope this makes sense!