Help with residual thoughts about my ex

I can’t stop thinking about my ex. He left me 2 years ago after a 2 year long relationship where we lived together. (I know better now). He seemed stable and like an amazing “woke” guy when I met him but looking back there where so many moments I should have noped out. He ended up leaving me and shortly after professing his affection for other women directly to me.

I don’t think he ever loved me. Now it’s been 2 years and I haven’t spoken to him since leaving. I don’t know what to do because I still think about him. Kicking myself constantly for having put up with him and his selfish garbage and not just leaving when I felt my affection was not appreciated or reciprocated.

How do I recover after all this time? I’m in therapy but I feel like these feelings and him popping up in my thoughts took hold when I found and started reading a lot of posts on fds. I like this community. It helped me block and delete a few scrotes and see issues with OLD and porn. I’m trying my best to level up but I want to level up without this selfish scrote taking up anymore of my thinking space.