A joyful science-backed approach to changing-and sticking to-wellbeing habits that truly works!
The Vurb Method
Designed to help you make meaningful changes and stick to them, even if you haven’t been able to in the past, the Vurb Method will cause mindset shifts and bring more joy into your life!
Mindset Shifts:
Tune into my podcast where I break down many of the science-backed principles behind my work:
Behavioral Psychology: Helps you understand behavior patterns, why you did what you did, and how you can do better by making it easier for YOU.
Mindfulness: Nothing is better at helping you to let go of blame, focus on what matters, and build self-esteem than developing non-blaming self-curiosity.
Neuroscience: Rooted in neuroplasticity, the Vurb Method is about consistent repetition over time, not short bursts of effort. Practice, practice, practice. Because it’s consistency, not intensity that drives lasting changes in our brain and behavior.
Intentional Joy
The Vurb Method isn’t just about sticking to habits—it’s about building a life you love. Like Dr. Rick Hanson’s “Taking in the Good” exercise, it helps “hardwire happiness” by embedding positive experiences—but with a proactive twist: you intentionally plan for joy to be part of your day.
The Vurb Method in 1-2-3
Step One: Assessment
How did you get here? Take a step back and observe what’s happening in your day-to-day life. How do your mornings go? How do you feel at different points during the day, and especially at the end of a routine day?
This exercise isn’t about slapping on labels like “I’m a procrastinator!”—because guess what? Everyone procrastinates. The real question is: what are you procrastinating on, and why? Is it perfectionism, self-doubt, lack of know-how, or maybe fear of wasting money? Explore what’s really going on beneath the surface!
Be kind to yourself. Take notes. And at some point, get someone to help you sift through the patterns and emotions behind it all. Observing is the first step to change.
Step Two: Make a Plan
When you make a plan, you’re mapping out how to tackle your new wellbeing habit starting from where you are. Here’s the truth: in the beginning, willpower isn’t your best friend. It’s shaky at best, and without a solid plan, you’ll probably default to old habits.
That’s why I lean on tools that make willpower less relevant. Some of my favorites? Redoing your environment, teaming up with others, restructuring your mornings, adding supplements (I’m a fan of Thesis), and moving your body.
With a plan in place, you’re not just asking, Why do I keep putting off my writing? You’re setting yourself up with tools that make it almost impossible not to write. Because success is way easier when you’ve got a system.
Step Three: Practice
Less Talk. More Doing!
We spend so much time talking, overthinking, and endlessly preparing—but where’s the doing? Perfectionists, I’m looking at you! Grand visions are great, but they don’t mean much without action. I’d rather you write one short story than dream about a novel. Bake one cake instead of planning a bakery empire.
Here’s the deal: practice isn’t about big leaps; it’s about showing up every day with one clear intention and doing that thing. Less reading, less guru-chasing, less jumping to the next big idea. The biggest idea? Get one thing done today. Repeat tomorrow. That’s how change happens.
