The SAME Framework: A Smarter Way to Build Sustainable Habits in 2025

January is like the Monday of the year. Our brains typically think of this month as a fresh start full of optimism, big plans, and resolutions that seem doable after a solid holiday binge of cookies and Netflix. It’s a time when we’re brimming with energy to kick bad habits to the curb and start building shiny new routines. But how often do we slow down to ask ourselves: “What do I already have going for me, and how can I protect that while making changes?” Spoiler alert: Neglecting this question is like trying to renovate your house without checking if the foundation is solid.

This idea takes center stage in my book, Break the Bad: How to Develop New Effective Habits, where I explore the SAME framework, which is a strategy crafted to help you build habits that stick without bulldozing the good things you already have going. SAME is your blueprint for creating habits with intention and sustainability, not just throwing spaghetti at the wall and hoping it sticks (though honestly, spaghetti has a surprisingly high success rate).

Let’s break down SAME, acronym style:

S = Status: Honor what’s already working for you. If it ain’t broke, don’t fix it, right?

A = Apply New Habits: Be specific and deliberate about the changes you want to make.

M = Measure the Progress: Keep track of your wins because science shows that what we measure improves.

E = Embrace the Stress: Growth and discomfort are besties, so get comfortable with a little awkwardness.

Today, let’s zoom in on Status, the bedrock of habit-building that ensures you’re protecting what works while crafting what’s new.

Excerpt from Chapter 3 of "Break the Bad:" S = Status

“In any change scenario, we need to ensure that we protect what still works. We do not want to break the good habits as we seek to break the bad ones. Change, while necessary, is an emotional process that can unintentionally impact other areas of our life. By deliberately identifying what you want to protect, you can minimize surprises and collateral damage.

For example, if you want to dedicate three hours a day to writing a book, you should also identify what habits you value and wish to preserve—like family dinner time. By prioritizing both, you ground yourself in what matters most while pursuing meaningful growth. This clarity increases the probability of success, as it keeps your brain anchored to elements that remain unchanged.”

Here’s where neuroscience sheds light on the situation. Familiar routines, like family dinners, serve as emotional anchors for the brain. They activate neural pathways associated with predictability and safety, such as those involving the hypothalamus and amygdala. According to research from Stanford University, predictable routines lower cortisol levels, the body’s primary stress hormone, creating a mental state that fosters creativity and resilience. In simpler terms, sticking to certain comforting rituals helps your brain stay calm and focused, giving you a better shot at succeeding in new, more demanding endeavors.

But that’s not all. The prefrontal cortex, which is responsible for executive functions like planning, decision-making, and self-control, thrives on balance. Overloading it with too much change—like trying to write a novel and upending your family’s evening dynamic—can lead to decision fatigue, as noted by Roy Baumeister in his research on willpower and self-regulation. Decision fatigue can sap your energy and make it harder to maintain focus, ultimately derailing both your new habit and the relationships you hold dear.

When you prioritize both the novel-writing goal and the family dinner tradition, you strike a balance that honors your ambitions without sacrificing what already works. This way, you create what neuroscientists call "habit scaffolding" where you are layering new behaviors onto existing routines. Studies from the University of Southern California show that habit scaffolding increases the likelihood of long-term adherence to new habits because the brain can "attach" them to established patterns, making the change feel less daunting.

As we settle into 2025, with many routines back in full swing, take a moment to reflect:

• What habits in your life are already working so well they practically deserve a gold star?
• What new habit are you excited to develop, and how can you ensure it complements, rather than competes with, what you value most?

Call to Action

I’d love to hear from you. What strategies have you found helpful for balancing the old and the new? Have you ever tried to develop a habit that backfired hilariously, like deciding to wake up at 5 AM but forgetting your alarm sounds like a freight train? Share your wins, your lessons, and maybe even your “epic fails.”

Here’s to cheering each other on as we navigate the delicate art of self-improvement. Remember, progress is about direction, not perfection… though a bit of humor definitely helps along the way!