#212 | Simple Ways To Break Bad Habits With Jud Brewer
November 11, 2025
Picture this: you automatically scroll through your favorite social media feed every morning, no thought required. But when it comes to finally tackling that cluttered closet or sending that long-overdue email? Total struggle. Why do some habits stick while others fizzle out? I had the pleasure of sitting down with Dr. Jud Brewer to explore the quirky world of habits and how they shape our lives in unexpected ways.
One way habits can get tricky is through perfectionism. It can feel like a sneaky critic living in your head, always pointing out what’s not quite right. Perfectionism keeps us stuck in loops of worry, self-doubt, and endless “what ifs,” making personal growth feel way harder than it needs to be. The good news? Once we notice these patterns, we can start challenging those impossible standards and bring in a little more compassion for ourselves. Focusing on progress over perfection makes growth lighter, more fun, and a whole lot more doable.
Habits don’t just happen solo, they show up in teams too. Breaking a habit as a group takes teamwork and curiosity. The first step is spotting the habit and noticing how it affects the group and the collective productivity. Open, judgment-free communication lets everyone share what they see and how they feel. Once the habit is out in the open, the team can brainstorm new behaviors and set small, achievable goals together. When curiosity and kindness guide the process, everyone feels supported and empowered.
Changing habits isn’t just about relying on willpower alone, which often leaves us frustrated and stuck. Willpower is a muscle and it can get tired, especially when life throws constant temptations or stress our way. That’s where awareness comes in. By tuning into the triggers and patterns behind our habits, we can start responding with intention instead of just reacting. Awareness helps us see what our habits are really trying to do, so we can meet those needs in healthier, smarter ways.
Whether you’re trying to kick a pesky habit or just curious about how your brain works, this episode is jam-packed with delightful insights. By understanding the science behind habits, noticing the illusion of control, and bringing curiosity and kindness into your daily life, you can transform the way you grow making personal growth not only possible but enjoyable.
Timestamps:
07:52 Different types of habit challenges
11:10 Perfectionism and worrying
12:40 Self criticism behavior
14:55 Are all habits based in childhood trauma?
18:50 How to break a habit as a team
32:43 Being cool vs being connected
34:09 The comfort zone vs the panic zone and the middle ground to lean into
36:08 Enlisting an accountability partner to help break habits
39:25 Willpower vs awareness
42:09 Two questions you should ask yourself about bad habits
52:03 Homework: Identifying habits and what we are getting from them
Links:
If You Enjoyed Today’s Episode:
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