you only have so many minutes to breath on this planet, right?
So don't spend another minute on them. They're losers, they're part of your past.
Find a new friend, and find a new person to cuddle with.
Don't think about them again. Get a book you've been trying to learn - Spanish, or Art, or Tech, or whatever interests you. Everytime you think of the ex or the friend, open the book and read a few pages. Get your mind off it.
Time is the only thing that'll heal the pain. Move on. Today.