How to Break 90% of Your Bad Habits in 2026! (Use THIS 10-Second Trick and Beat the Pattern!)
In this episode of On Purpose, Jay Shetty examines the nature of bad habits, explaining that they function as emotional coping mechanisms rather than character flaws. He presents a framework for breaking these habits that includes redesigning environmental triggers, finding healthier alternatives to replace unwanted behaviors, and using a 10-second pause technique to interrupt habit loops.
The episode also explores how our self-perception influences our habits and outlines a three-month transformation process. Shetty describes how tracking habits, celebrating small wins, and revising identity statements can help integrate new behaviors into daily life. By focusing on both the practical and psychological aspects of habit change, this summary provides tools for those looking to transform their habits and build lasting behavioral changes.
This is a preview of the Shortform summary of the Jan 9, 2026 episode of the On Purpose with Jay Shetty
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1-Page Summary
Understanding and Breaking Bad Habits
Jay Shetty explores the complex nature of bad habits, explaining that they aren't simply character flaws but rather emotional coping mechanisms. According to Shetty, these habits serve as responses to feelings like stress, boredom, or fear, and understanding their purpose is crucial for changing them effectively.
A 4-Step Framework for Breaking Bad Habits
Shetty presents a comprehensive approach to breaking bad habits. He emphasizes the importance of first redesigning triggers in our environment that cue unwanted behaviors. Rather than just eliminating bad habits, Shetty advocates for replacing their rewards with healthier alternatives, such as substituting evening screen time with activities like pickleball. He also recommends interrupting the habit loop by pausing for 10 seconds when triggered, and ultimately building a new identity around desired habits.
The Role of Identity in Habit Change
Identity plays a crucial role in habit transformation, Shetty explains. He suggests that our habits are deeply connected to how we see ourselves, and changing them requires a shift in self-perception. Rather than saying "I'm trying to quit," Shetty recommends adopting the mindset of "I'm not someone who chooses that anymore," emphasizing that sustainable change comes from aligning our identity with our desired habits.
The 90-Day Transformation Process
Shetty outlines a three-month program for habit change. The first month focuses on tracking habits and identifying triggers. In the second month, the emphasis shifts to replacing bad habits with healthier alternatives and celebrating small wins. The final month centers on revising identity statements and transforming new habits into daily rituals, effectively integrating them into one's lifestyle.
1-Page Summary
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Counterarguments
- While redesigning environmental triggers is important, it may not always be feasible for individuals to control or change their environment significantly due to external constraints.
- Replacing bad habits with healthier alternatives assumes that individuals have the resources and access to those alternatives, which might not be the case for everyone.
- The 10-second pause technique may not be effective for all individuals or all types of habits, as some habits are deeply ingrained and automatic, requiring more intensive strategies to interrupt.
- The emphasis on identity change could be challenging for individuals who have a strong attachment to their current self-perception or who struggle with self-concept issues.
- The 90-day transformation process may not account for the varying timeframes individuals need to change habits; some may require more or less time to see sustainable change.
- Celebrating small wins is important, but without proper guidance, individuals might struggle to recognize or acknowledge these wins, potentially leading to demotivation.
- The framework may oversimplify the complexity of habit formation and change, as it does not address potential underlying psychological issues or the need for professional support in some cases.
- The approach may not be suitable for all types of habits, particularly those that are addictive or have a physiological component, such as substance abuse.
- The idea of building a new identity might not resonate with everyone, as some individuals may prefer to focus on behavior change without delving into the concept of identity.
- The process outlined by Shetty might not be universally applicable, as cultural, social, and individual differences can influence how habits are formed and changed.
Actionables
- Create a visual habit diary by drawing or pasting images that represent your triggers and desired habits on a poster board. Place it somewhere you'll see it daily to maintain awareness of your habits and their emotional triggers. For example, if stress triggers snacking, you might draw a stressful situation and then a healthy snack you want to substitute.
- Develop a personal reward system using a jar of marbles, where you add a marble for each time you successfully replace a bad habit with a good one. Once the jar is full, treat yourself to a non-habit-related reward, like a day trip or a new book, to celebrate your progress.
- Partner with a friend to co-create a habit-change challenge, where you both commit to replacing a bad habit with a healthier one and check in weekly to share successes and challenges. This could involve sending each other motivational messages or sharing photos of your healthier choices to build accountability and support.
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Causes of Bad Habits and why They're Hard to Break
Shetty offers insights into the underlying causes of bad habits and the challenges in overcoming them, suggesting emotional roots and practical strategies for change.
Habits: Emotional Escapes, Not Flaws
Shetty discusses the misconception surrounding bad habits, proposing that they aren't simply a result of laziness.
Bad Habits Often Blamed On Laziness but Usually Coping Mechanisms Triggered by Emotions Like Stress, Boredom, or Fear
He explains that bad habits are often misjudged as character flaws or laziness but are in actuality coping mechanisms for managing emotions such as stress, boredom, or fear. They function more as a subconscious reflex than as inherent character defects.
Habits Serve a Purpose That Needs Addressing
Shetty believes that to effectively change habits, one must understand the role they play in one's life.
Bad Habits Offer Rewards; Identify the Need to Replace Them Healthily
According to Shetty, each bad habit fulfills a specific need, serving as a type of distraction, comfort, protection, avoidance, or a means of avoiding rejection. He advises recognizing the benefit provided by the bad h ...
Here’s what you’ll find in our full summary
Causes of Bad Habits and why They're Hard to Break
Additional Materials
Counterarguments
- While emotional triggers are significant, bad habits can also be influenced by physiological factors, such as addiction or chemical imbalances, which may require medical intervention beyond emotional coping strategies.
- Some bad habits may indeed stem from a lack of discipline or self-control, and while they may serve an emotional purpose, addressing only the emotional aspect might not be sufficient for everyone.
- The idea that every bad habit serves a specific purpose might be an oversimplification, as some habits could be remnants of past behaviors that no longer serve a meaningful role in an individual's life.
- The effectiveness of pausing and reflecting to disrupt a habit may vary greatly among individuals, and some may require more structured or professional support to change their habits.
- The assumption that awareness alone is su ...
Actionables
- Create a habit interruption card to carry with you, which lists healthier alternatives to your common bad habits. When you feel the urge to engage in a bad habit, pull out the card and choose an alternative action. For example, if you tend to snack when stressed, your card might suggest taking a short walk or doing a quick breathing exercise instead.
- Set up a 'habit reflection' alarm on your phone for random times during the day. When it goes off, take a moment to reflect on your current emotional state and any habits you might be engaging in subconsciously. This practice can help you become more aware of your triggers and the needs behind your habits. If you find yourself scrolling through social media out of boredom, use this pause to instead engage in a mini-meditation or start a conversation with someone.
- Designate a 'h ...
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A 4-Step Framework for Breaking Bad Habits
Jay Shetty offers insights into a structured approach to breaking bad habits, emphasizing the need to understand the underlying triggers, rewards, and routine to effectively create change.
Redesign the Triggers That Cue the Habit
Shetty explains the importance of understanding the four-part loop of habits: trigger, emotion, behavior, reward. The first step in breaking a habit is to interrupt this loop, starting with the triggers. He suggests removing environmental cues associated with bad habits. For example, to avoid late-night eating, Shetty advises prepping meals early or moving the phone out of the bedroom if it's causing sleep issues. During the first month, Shetty encourages awareness and tracking of habits for seven days to identify the top three triggers and redesign the environment accordingly.
Replace the Reward, Not Just the Habit
Shetty advocates for replacing the reward that a habit provides with a healthier alternative. It's critical to replace the reward to ensure the brain doesn't seek out another bad habit to fill the void. He shares personal examples like playing pickleball to replace less active evening routines, satisfying his needs for play and connection. In the second month, Shetty recommends assigning new rewards for habits, such as substituting unhealthy snacks with healthier options and finding healthier substitutes like monk fruit and dates to satisfy sugar cravings.
Interrupt the Habit Loop In the Moment
Interrupting the habit loop with conscious actions is essential. Shetty advises pausing for 10 seconds when a trigger hits to disrupt the automatic habit pathway. He proposes asking oneself, "What am I actually needing right now?" This pause helps move from subconsc ...
Here’s what you’ll find in our full summary
A 4-Step Framework for Breaking Bad Habits
Additional Materials
Counterarguments
- The idea that habits operate through a four-part loop is an oversimplification and may not account for the complexity of habit formation and maintenance, which can be influenced by a variety of factors including genetics, personal history, and mental health.
- Redesigning or removing environmental triggers may not be feasible for everyone, especially when triggers are embedded in social or work environments that individuals cannot easily alter.
- Tracking habits and identifying triggers can be helpful, but it may also lead to excessive self-monitoring or self-criticism, which can be counterproductive for some individuals.
- Replacing the reward associated with a bad habit assumes that all rewards are interchangeable and that individuals will respond to new rewards in the same way they responded to the old ones, which may not be the case.
- The strategy of pausing for 10 seconds to interrupt a habit loop may not be long enough for some individuals to effectively disrupt their automatic behavior patterns.
- The emphasis on conscious intervention and awareness may overlook the role of unconscious processes in habit formation and change.
- Building a new ident ...
Actionables
- Create a habit interruption card to carry in your wallet or pocket as a physical reminder to pause and reflect when you feel the urge to engage in a bad habit. On this card, write down a few critical questions like "What need am I trying to satisfy?" and "Is there a healthier way to meet this need?" This tangible cue will serve as a prompt to engage in the conscious decision-making process you want to cultivate.
- Develop a "habit swap" list that outlines healthier behaviors to substitute for your bad habits, and post it in visible locations around your environment, such as on your fridge, bathroom mirror, or computer monitor. For example, if you're trying to quit snacking on junk food, your list might include actions like eating a piece of fruit, doing ten push-ups, or drinking a glass of water whenever the craving hits.
- Organize a monthly "habit refle ...
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Role of Identity and Self-Image in Changing Habits
Jay Shetty explains the strong connection between our identity and our habits, emphasizing that changing habitual behaviors is deeply intertwined with how we see ourselves.
Habits Are Tied To Our Self-Perception
Identity Reframe Key to Breaking Bad Habits
The ability to break a habit is compromised if you still perceive yourself as the person who engages in it. Shetty urges a shift in self-perception by suggesting a mantra like, "I'm not someone who chooses that anymore," instead of, "I'm trying to quit." This consciously reframes identity away from the habit.
Changing Habits Is About Self-Vision
Habits Are Not Built Due to Identity Perception
Shetty highlights that changing habits requires a reconception of one’s own identity. He puts forth that habits aren’t broken because people still identify with the person who has those habits. To cultivate new habits, he recommends reshaping your identity in a way that aligns with the habits you aim to adopt.
Shetty stresses that if you don't view yourself as someone who can fulfill a specific role, you are unlikely to embody it. He contends that being held back isn't about a lack of capability but about vision—it's not the skills you lack, but how you see yourself.
Breaking Habits Is a Gradual, Layered Process
Resolving Subconscious Reasons and Emotional Attachments to Habits
Shetty delves into how people react differently to disbelief from others—while some use it as motivational fuel, others may find their progress hindered. He suggests that habits are linked to our identity, and by changing the habit, you can transform challenges into f ...
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Role of Identity and Self-Image in Changing Habits
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Clarifications
- "Identity reframe" means changing how you see yourself to support new habits. To implement it, replace statements like "I try to quit smoking" with "I am a non-smoker." This shift helps your brain accept the new identity, making habit change easier. Consistently affirming this new identity in daily thoughts and actions reinforces the change.
- Self-perception influences habits through a feedback loop where behaviors reinforce identity and vice versa. When you see yourself a certain way, your brain seeks consistency by encouraging actions that align with that self-image. Changing habits requires altering this self-image to create new behavioral patterns that feel authentic. This process involves cognitive dissonance reduction, where adopting new habits resolves the conflict between old identity and desired behavior.
- "Subconscious reasons and emotional attachments" refer to the hidden feelings and automatic responses that drive habits without our full awareness. These can include comfort, stress relief, or emotional rewards linked to the habit. Because they operate below conscious thought, they make habits harder to change. Addressing these underlying emotions is crucial for lasting habit transformation.
- Disbelief from others can trigger different emotional responses based on a person's mindset and past experiences. For some, it acts as a challenge that fuels determination to prove doubters wrong. For others, it may cause self-doubt or anxiety, reinforcing negative beliefs about their ability to change. The impact depends on whether the individual interprets disbelief as criticism or motivation.
- Envisioning oneself as already proficient means mentally picturing yourself successfully performing the desired habit or role. Practical steps include visualizing daily actions, affirming your identity with positive self-talk, and practicing behaviors consistent with that identity. This mental rehearsal strengthens belief and motivation, making the new habit feel natural. Over time, this shifts subconscious patterns to support lasting change.
- Affirmations are positive statements that reinforce a desired self-identity by repeatedly affirming it. They help rewire the brain to accept new beliefs about oneself, making it easier to adopt corresponding habits. By consistently using affirmations, individuals shift their subconscious mindset, aligning actions with their new identity. This process supports lasting behavior change by embedding the new self-image deeply.
- Reshaping identity focuses on changing how you fundamentally see yourself, not just what you want to achieve. Goals and plans target specific outcomes or actions, while identity change alters your self-image and beliefs. This shift makes new habits feel natural because they align with who you believe you are. Without identity change, goals may feel external and harder to sustain long-term.
- Capability or skills refer to the actual abilities or ...
Counterarguments
- Identity is not the only factor in habit change; environmental, social, and biological factors also play significant roles.
- Affirmations may not be effective for everyone; some individuals may require more concrete strategies or external support to change habits.
- The concept of a fixed identity may be overly simplistic; people's identities can be fluid and multifaceted, not necessarily tied to specific habits.
- Changing self-perception might not be sufficient for breaking deeply ingrained habits that have strong neurological or physiological underpinnings.
- Skepticism from others can sometimes reflect valid concerns or offer necessary critical perspective that can be constructive in habit change.
- Overemphasis on identity might lead to neglecting the importance of habit-specific strategies, such as cue elimination or reward substitution.
- The idea that envisioning oneself as proficient can lead to success may not account for the practical learning and skill development required for many activities.
- The grad ...
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A Step-By-step 90-day Process For Habit Transformation
Shetty lays out an implied three-month program aimed at replacing bad habits with good ones by focusing on awareness, replacement strategies, and adopting new identity statements.
Month 1: Focus On Awareness and Triggers
Track Habits, Identify Triggers, Redesign Environment
In the first month of the habit transformation process, Shetty emphasizes the importance of tracking your current habits, identifying the triggers that lead to undesirable routines, and then proactively redesigning your environment. This could include removing cues that consistently lead to bad habits, creating physical barriers to those habits, or arranging your space in a way that promotes better behavior.
Month 2: Replacement and Micro Wins
Assign Healthier Rewards, Practice the 10-second Pause, Celebrate Small Victories
Continuing the journey, the second month is about actively replacing bad habits with better ones. This involves assigning healthier rewards to new behaviors, practicing a 10-second pause before acting to make more conscious choices, and celebrating small victories. Shetty suggests writing down the feelings associated with making better choices to reinforce the positive outcomes of adopting healthier habits.
Month 3: Identity and Integration
Revise Identity Statements, Share Commitments, and Transform a Habit Into a Ritual
In the final month, the focus shifts to reinforcing the new habits by aligning them with one's identity and integrating them fully into daily life. Shetty advises revising identity statements to reflect the new, healthier habits and sharing these commitments with friends for accountability. ...
Here’s what you’ll find in our full summary
A Step-By-step 90-day Process For Habit Transformation
Additional Materials
Counterarguments
- The 90-day timeframe may not be sufficient for everyone, as habit formation can vary greatly from person to person and depend on the complexity of the habit.
- The process assumes a linear progression of habit change, which may not account for setbacks or the non-linear nature of behavior change.
- The emphasis on self-awareness and triggers may not address deeper psychological issues that could be at the root of some bad habits.
- Replacement strategies may not always be effective if the underlying reward mechanism of the bad habit is not adequately understood or addressed.
- Celebrating small victories could potentially lead to complacency if not balanced with ongoing commitment and effort.
- The concept of identity statements may not resonate with everyone, and some individuals may find it challenging to align habits with their sense of self.
- Sharing commitments with friends for accountability might n ...
Actionables
- You can use a habit tracking app to set reminders for your new behaviors, ensuring consistency and providing a visual progress chart.
- By setting up daily reminders on your phone or computer, you can create a digital environment that nudges you towards your new habits. For example, if you're trying to drink more water, set reminders at regular intervals. Seeing your progress visually through the app's tracking system can be a powerful motivator and help you see the tangible benefits of your new habits over time.
- Create a "habit swap" jar where you write down healthier habits on slips of paper to randomly draw when you feel the urge to engage in an old habit.
- This adds an element of surprise and fun to the process of adopting new habits. For instance, if you're trying to cut down on snacking, you might have slips of paper with alternatives like "do 10 push-ups," "drink a glass of water," or "read for 5 minutes." When you feel the urge to snack, draw a slip and do the suggested activity instead.
- Develop a personal reward system using a points-based system where you earn points for each time you successfully practice a new habit and can exchange points for meani ...
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