VICE: A Model for Building Helpful Habits
 
Changing habits is tough—I know because I’ve been there. As a psychologist who’s struggled with everything from overcoming heroin addiction as a teen to managing my daily phone-scrolling habit (still working on it!), I’ve learned that lasting change isn’t about willpower or perfection; it’s about having a simple, structured plan.
 
In this book, I share what’s worked for me personally and professionally through the VICE model:
• Values: Figure out what really matters to you (for me, it’s self-discipline, creativity, and courage).
• Identify: Spot the everyday triggers that get in your way (like scrolling in line at the grocery store or feeling anxious about practicing guitar).
• Change Plan: Develop practical strategies—like mindfulness and deep belly breathing—that help manage distractions and emotions.
• Execute: Take small, realistic steps every day, track your progress, and adjust as you go.
 
Each chapter walks you through my own examples, relatable struggles, and easy-to-use worksheets that you can print or complete digitally. Whether you want to reduce screen time, practice guitar, run a marathon, or just get things done, the VICE model gives you the tools to make it happen.
 
Changing habits isn’t easy, but it can be simple—and you don’t have to do it alone. Let’s do it together, one step at a time.