How to Break 90% of Your Bad Habits in 2026! (Use THIS 10-Second Trick and Beat the Pattern!)
Descripción del Episodio
Today, Jay invites us to rethink everything we’ve been taught about breaking bad habits. Instead of blaming willpower, discipline, or personality traits, he reframes habits as systems shaped by our triggers, emotions, and environments. He explains why most habits aren’t character flaws but subconscious coping strategies designed to provide comfort, escape, or relief. With this approach, we end up battling ourselves instead of breaking the loop that’s actually sustaining the habit. The real shift begins when we stop asking “What’s wrong with me?” and start asking “What is this habit doing for me?”
Jay then breaks down the four-part habit loop: trigger, emotion, behavior, and reward and shows how interrupting just one part can collapse the entire pattern. He explains that our environment matters more than motivation and if you want to change a habit, you have to change the cues that trigger it. Rather than quitting habits cold turkey, he encourages replacing the reward with a healthier form of relief, reminding us that the brain will always seek comfort. Through simple, practical examples, he shows how small interruptions, conscious pauses, and thoughtful substitutions can dismantle habits that once felt impossible to break.
In this episode, you'll learn:
How to Break Bad Habits Without Relying on Willpower
How to Identify the Hidden Triggers Fueling Your Habits
How to Interrupt the Habit Loop
How to Stop Fighting Habits and Start Understanding Them
How to Build an Identity That Makes Good Habits Stick
How to Use Small Replacements to Create Big Change
Every habit you want to change once served a purpose, now you get to decide what serves you going forward. When you become aware of your triggers, redesign your environment, and choose support over struggle, growth becomes lighter and more sustainable.
With Love and Gratitude,
Jay Shetty
Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.
What We Discuss:
00:00 Intro
00:34 How Do You Actually Break a Bad Habit?
02:06 You Are Not Your Habits
05:04 The 4-Part Loop that Creates the Habit
07:11 Action #1: Redesign Your Triggers
08:44 Action #2: Replace the Reward not the Habit
11:33 Action #3: Interrupt the Loop In Real Time
12:48 Action #4: Build a New Identity Around Your Choices
15:00 The #1 Mistake in Breaking Habits
15:51 90-Day Habit Breakup Blueprint
See omnystudio.com/listener for privacy information.
Episodios Recientes
Más podcasts de Sociedad y Cultura
Ver toda la categoría →
All Ears English Podcast
By shows
Are you looking for a new and fun way to learn American English? Come hang out with Lindsay and Michelle from Boston and New York City and have fun while you improve your English listening skills! We are an English as a Second Language (ESL) podcast for intermediate to advanced English learners around the world. We will show you how to use everyday English vocabulary and natural idioms, expressions, and phrasal verbs and how to make small talk in American English. We will also give you special tips on American culture, customs, etiquette, and how to speak with Americans as well as conversation and commentary on study tips, business English, life in America and Boston and New York, how to apply to university in the US, dating, travel, food and more. You'll get TOEFL, IELTS, and TOEIC help also from The Examiner of Excellence, Jessica Beck. This podcast is for adult students who are professionals and university students as well as ESL teachers. Join the community to learn to speak American English like a native! Connection NOT Perfection!
Vamos pa' eso
By shows
<p>Vamos Pa' Eso, su podcast, es una plataforma dedicada al análisis de casos de personas que han sido víctimas y se encuentran involucradas en un juicio o en algún proceso legal en curso. Estas personas comparten sus historias para explicar a la audiencia qué acciones se pueden tomar en este tipo de situaciones y cómo funciona el sistema legal en Colombia.</p>
Expediente No Humano
By shows
No Humano es el podcast donde Fepo y Fermex desentrañan el misterio más inquietante de nuestra era: el fenómeno no-humano. Abducciones, contacto, tecnología imposible, testimonios y evidencia real que apuntan a una presencia inteligente que no es de este mundo.
The Zach Lowe Show
By shows
Same Zach. New home. The Zach Lowe Show keeps you in the know around the Association with a variety of NBA conversations and game breakdowns. Plus guests, including his friends covering the league and some of the biggest names shaping it. Episodes weekly on Tuesdays and Thursdays.
Fiebres Lúcidas
By shows
¿Qué pasa cuando la curiosidad se vuelve una fiebre? Fiebres Lúcidas es una travesía sonora por las obsesiones científicas que transformaron a Colombia. Siete vidas, siete décadas, siete preguntas que ardieron hasta volverse descubrimientos. En un país acostumbrado a narrarse desde el conflicto, esta serie cuenta otra historia: la de la pasión, la persistencia y quienes convierten una pregunta en legado. Un pódcast de la Fundación Alejandro Ángel Escobar, conmemorando 70 años premiando la ciencia y la solidaridad. Producido por Akorde Media.
IHIP News
By shows
Deep in a red state, progressive podcasters, Jennifer Welch and Angie “Pumps” Sullivan share how they *really feel* about political news. Their comedic, feel-good takes will drop twice weekly, possibly more, if sh*t really hits the fan.
Friends Keep Secrets
By shows
Welcome to Friends Keep Secrets: a first-of-its-kind show from best friends benny blanco, Lil Dicky (Dave Burd), and Dave’s wife, Kristin Batalucco. With more than 18 hidden cameras rigged throughout Dave and Kristin’s LA home, the show brings viewers inside an intimate hang with the hosts' real-life friendships and the guests that pop in. This isn’t a formal interview show. They might cook, record a song, play a game, or simply hang out. Blending elements of a podcast, livestream, and sitcom, Friends Keep Secrets captures the magic of being in the room with the hosts and the people they cherish most.