Yeah without a video there’s not much we can do for you. The order of bad habits I usually notice (I play every day in the arcade so I see a lot of varying skill levels) starting from worst to less worse (and for example if you have the first bad habit on the list you probably have all the following bad habits as well) is usually like:
-Jumps non-stop into anti-airs because they have no clue how to close distance, zone, or footsie
-Jumps a bit less but if you just sit there and wait they will eventually still jump straight into your anti-air
-Reversals wayyyy too much, basically you can win by blocking after almost every knockdown or reset
-ALWAYS pressing buttons, you can do something like jab jab, walk back, sweep and it will catch them pretty much every time.
-Never tick throws or uses real mixup, just jumps in and does the same blockstring over and over (i.e. no chance of actually hitting you, you just block and you’re fine)
-Will usually not jump into you or do mashy reversals unless you corner them and they get frustrated
-Will allow you to just push them into the corner every single round because they can’t footsie or zone at all (this also means they have no awareness of spacing because if they did they would realize they are losing in large part because they are in the corner every round)
-Bad reaction time on punish opportunities, often will just throw or sweep when they block a DP instead of doing a max damage two in one type punish
-Blockstrings have more variety but they generally just have like one or two setups for a tick throw that they do over and over, you can just crouch tech all day and you’ll be fine.
I could keep going but based on what you said I doubt you’re this far yet. Another really really bad habit that I can’t put on the list because this habit lasts way longer for some people is almost never blocking on wakeup and almost always doing SOMETHING. Like if they are Chun Li they will never just block, they will always backdash, always jump out, always EX SBK etc. This habit is especially prevalent because of the large reversal window in SF4 making meaties often not worth it, so many players don’t get punished for it properly and develop it as a bad crutch. As soon as you play someone who really knows what they are doing they will tear you apart when they notice you doing this though.