Tag: habits

Reflection: Gratitude for Another Year

~ David Willis ~ Leave a comment

As I stepped outside tonight, the cool evening air greeted me, a perfect backdrop for a reflective walk after an evening with family. The day had been a good one—no, a great one. This weekend, celebrating my birthday, has been a vibrant tapestry of joy, love, and gratitude. As I wander through the quiet streets, I find myself looking back, not just on this day, but on the years that have brought me to this moment in my mid-40s.

There’s something humbling yet exhilarating about watching the number of candles on the cake grow higher each year. I used to wince at the thought of aging, but now? Now, I embrace it. Each year is a testament to the life I’ve been given, a chance to savor the things I hold dear. I get to cherish the privilege of simply being here, living this life.

A Heart Full of Thanks

My heart swells with gratitude, first and foremost, to God. His love is a gift I don’t deserve, yet He pours it out generously, guiding me with exquisite care. The Bible reminds us, “Give thanks to the Lord, for he is good; his love endures forever” (Psalm 107:1). That enduring love has been my anchor, my compass, through every season. It’s what makes moments like this—standing under a starlit sky, reflecting on another year—feel sacred. He is so good.

I’m also deeply thankful for my wife and son, the heartbeat of my world. They are my joy, my inspiration. Watching them enjoy their days, hearing their laughter, witnessing their creativity—it’s like catching glimpses of God’s goodness in motion. My son’s boundless imagination, my wife’s unwavering love and focus—they are daily reminders of how richly blessed I am. As C.S. Lewis wrote, “There are no ordinary people. You have never talked to a mere mortal.” My family is extraordinary, and I’m grateful for every moment I get to share in their lives.

The Circle of Love

Beyond my immediate family, I’m surrounded by a constellation of people who make life brighter. My parents, my in-laws, my brother, and friends who are my God given family—they love me, and I love them just as much.

I’m also grateful for the tangible blessings in my life. A home I’m proud of, a job I genuinely enjoy, and a body that’s growing stronger and healthier with each passing day. These are not small things. They’re the scaffolding that supports my dreams, the foundation for the goals I’m passionately pursuing.

Looking Forward with Purpose

Today, as I celebrate my birthday, I don’t want it to be a fleeting moment of cake and candles. I want it to be a pause, a deep breath, a chance to recalibrate. I want to carry this gratitude forward, to let it fuel my pursuit of the things that matter most: my relationship with God, my connection with my loved ones, and the dreams I’m chasing. As Martin Luther King Jr. said, “Faith is taking the first step even when you don’t see the whole staircase.” I’m stepping forward, trusting the path God has laid out for me, excited for what lies ahead.

This birthday isn’t just about marking another year—it’s about celebrating the grace that has carried me this far and the hope that propels me into the future. I’m thankful for every moment, every lesson, every laugh, and every tear. Here’s to another year of doing good, loving deeply, and moving forward under the grace of God.

Conquering the 7-40 Challenge: Reflections, Revelations, and a Roadmap Forward

~ David Willis ~ Leave a comment

Forty days ago, I embarked on a journey I call the 7-40 Challenge—a personal quest to build discipline, achieve goals, and transform my daily habits through seven focused actions. Today, on day 40, I’m pausing to celebrate a milestone that feels both monumental and humbling. Five weeks of relentless consistency have taught me lessons I’ll carry forward, and I’m thrilled to share my takeaways, triumphs, and a glimpse of what’s next. As Winston Churchill once said, “Success is not final, failure is not fatal: it is the courage to continue that counts.” That courage has fueled my progress, and I hope my story inspires you to take on your own challenge.

The Journey So Far: 40 Days of Grit and Growth

Let’s be real—40 days is no small feat. That’s over five weeks of showing up, day in and day out, to do what I set out to do. I’ve lost over 15 pounds, read three books (and parts of three others), written daily on my blog, stayed hydrated, and stuck to my exercise routine. Sure, there were days when sheer exhaustion forced me to skip a workout, but overall, I’ve stayed the course. The results? Tangible. Measurable. Empowering.

Reflecting on this journey, I’m struck by how far I’ve come. The grind wasn’t always glamorous, but it was worth it. As I look ahead, I see the road stretching further—new goals, new challenges, and a renewed commitment to keep pushing. But for now, let’s unpack the three biggest lessons I’ve learned from these 40 days of the 7-40 Challenge.

Lesson 1: Things Aren’t as Hard as We Make Them Out to Be

At the start, my seven goals felt daunting. Write every day? Exercise consistently? Read multiple books? Drink enough water? It sounded like a lot. But here’s the truth: individually, these tasks are straightforward. The real challenge lies in doing them consistently. As Aristotle wisely noted, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

Breaking down big goals into daily actions revealed something powerful: the mental barriers we create are often bigger than the tasks themselves. Sure, sticking to a routine for 40 days wasn’t a walk in the park, but it wasn’t the Herculean ordeal I’d built up in my mind either. Most days, I hit my goals. On the days I didn’t, I learned to forgive myself and keep going. The takeaway? Stop overcomplicating things. Start small, stay steady, and the results will follow.

Lesson 2: Simple Doesn’t Mean Easy

This might sound like a contradiction to my first point, but hear me out. While the tasks themselves were simple, maintaining them over 40 days was anything but easy. There’s a difference between straightforward and effortless. As author James Clear puts it in Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems.”

The daily grind tested my discipline, but it also transformed simple acts into meaningful accomplishments. Writing a blog post every day? Simple. Doing it for 40 days straight? That’s where the magic happens. Drinking water consistently? Easy in theory, but it required intention. These small, deliberate actions compounded into results I’m proud of—15 pounds lighter, three books wiser, and a blog that’s alive with daily updates. Simple? Yes. Easy? Not always. Worth it? Absolutely.

Lesson 3: Why Did I Wait So Long?

This is the question that haunts me. Why did it take me so long to get into gear? Why does building daily habits feel like such a monumental effort at first? The frustration is real—so much can be accomplished with focused effort, yet we often delay starting. As Lao Tzu said, “The journey of a thousand miles begins with a single step.” Looking back, I wish I’d taken that step sooner.

In just 40 days, I’ve achieved more than I thought possible. I’ve shed weight, expanded my mind through reading, and built a writing habit I’m proud of. The results speak for themselves, but they also beg the question: what else could I have accomplished if I’d started earlier? The answer doesn’t matter as much as the action I’m taking now. If you’re hesitating to start your own journey, let this be your sign: don’t wait. The sooner you begin, the sooner you’ll see what you’re capable of.

Looking Ahead: The Next 40 Days of the 7-40 Challenge

As I write this, I’m three days away from the next phase of the 7-40 Challenge, which kicks off on September 8th. I’m taking two days to rest, recharge, and reflect before diving back in with seven brand-new goals. What will they be? I’m still finalizing the details, but I know they’ll push me to grow, just as these past 40 days have. The excitement of what’s possible fuels me, and I’m ready to keep building on this momentum.

A Call to Action: Start Your Own 7-40 Challenge

If there’s one thing I’ve learned, it’s that small, consistent actions lead to big results. You don’t need to overhaul your life overnight—just pick a few habits (maybe even seven!) and commit to them for 40 days. Write. Move. Read. Drink water. Whatever it is, start small and stay consistent. You’ll be amazed at what you can achieve.

As I wrap up this first round of the 7-40 Challenge, I’m filled with gratitude for how far I’ve come and excitement for what lies ahead. This challenge isn’t just about checking boxes; it’s about proving to myself that I’m capable of more. So, here’s to the next 40 days—and to you, wherever you are on your journey. What will your challenge be? Let’s make it happen.

See you in the next round!

How Are You, Really? A Reflection on Life’s Highs and Lows

~ David Willis ~ Leave a comment

Lately, as a part of my 7-40 Challenge, I’ve been diving into The Book of Alchemy by Suleika Jaouad, and tonight, one essay in particular hit me hard: “How Are You, Really?” by Nora McInerny (whose name I’m probably mangling in my head—apologies, Nora). In it, she shares a raw, honest story about a tragedy that shook her world. A dear friend looked her in the eyes and asked, “How are you, really?” Her response? “I’m fine.”

But she wasn’t fine. Not even close. As a newly widowed mother of a toddler, Nora was grappling with a severe case of PTSD that lingered for months. Her essay got me thinking: why do we default to “I’m fine” when someone asks how we’re doing? Especially when the people asking are the ones who love us, who are offering a safe space to unravel, to connect, to just be with someone who cares. That question—“How are you, really?”—is an invitation to vulnerability, yet so often, we brush it off.

So, let me take a stab at answering it for myself. How am I, really?

I’m tired. Exhausted, even. Two and a half months ago, my family and I packed up our lives and moved to a new city. We bought a new house, I started a new job, and we’ve been working to find the rhythm of this new chapter. There’s so much to love about this fresh start—the opportunities, being closer to friends and family, the chance to grow. My heart is full of gratitude for where we are and what lies ahead. But the constant motion, the frenetic energy of “new,” is wearing on me. It’s survivable—more than survivable, really—but it’s a lot.

At the same time, I’m hopeful. After feeling stagnant in my previous role due to forces beyond my control, this new job has reignited my sense of agency. I’m excited about the opportunities in front of me, even if they’re a little terrifying (in the best way possible). My drive to contribute, to make a difference, is stronger than it’s been in years. That spark keeps me going, even on the tired days.

And at my core? I’m greatful. Truly. That’s not a glossed-over “I’m fine.” It’s a deep, grounded sense of gratitude that anchors me. I’m grateful to God for His love and for saving me. I am thankful for the love in my life—for my wife, who married me all those years ago and loves me more fiercely today than ever. For my son, who I am so very proud of and whose relationship with his dad fills me with so much joy. For our friends, our family, the home we’ve been blessed with. Gratitude is the thread that weaves through it all, keeping me steady.

As I stand on the cusp of another birthday, I’m not necessarily struggling with getting older, but it’s definitely a more present reality. The older I get, the more I want my life to matter. I want my decisions to be wiser, my love to be fiercer, my gratitude to be front and center. I want to live with purpose, to make a contribution that lasts. I want to make God smile.

So, that’s how I am, really. Tired, hopeful, grateful, and ready to lean into this next chapter with intention. I’m choosing to love harder, to live more purposefully, to let gratitude guide me.

How about you? How are you, really? Take a moment to answer that question—not just for someone else, but for yourself. You might be surprised by what you find.

Embracing Forward Momentum: Day 37 of the 7-40 Challenge

~ David Willis ~ Leave a comment

Hey there, friends! Welcome back to my corner of the internet. If you’ve been following along, you know we’re deep into the 7-40 Challenge—a 40-day sprint where I’m committing to seven daily habits to build rhythm, spark progress, and unlock that next-level transformation in my productivity and personal growth. Today marks Day 37, and let me tell you, this ride has worth every moment. Sure, there have been bumps, but the overall momentum? Moving at full speed ahead.

For those just tuning in (or if you need a quick refresher), here’s the lineup of those seven powerhouse habits I’ve been grinding on:

1. Daily Bible study and prayer – Starting the day in God’s word.

2. One hour of workout – Getting the blood pumping and building that physical resilience.

3. Counting calories – Keeping my nutrition in check for sustained energy.

4. Drinking 100 ounces of water a day – Hydration is key to feeling sharp and alive.

5. Practicing gratitude daily – Shifting focus to the positives amid the chaos.

6. Reading or listening to books for 30 minutes – Feeding the mind with fresh ideas.

7. Writing daily or working on business objectives – Turning thoughts into actionable steps.

Not every day has been a flawless victory. Over the past five weeks, I’ve had to skip a workout or two due to sheer exhaustion or unexpected curveballs. But here’s the beauty: as a general rule, I’ve nailed these habits consistently. The result? Real, tangible progress that’s turbocharging my goals and reshaping my routine.

As I edge closer to the end of this 40-day cycle, my mind is already racing ahead to the next iteration. Remember, the 7-40 Challenge isn’t a one-and-done deal—it’s designed for seven cycles total. The genius of it? Once certain habits become second nature, woven seamlessly into my daily life, I swap them out for new ones. This keeps the growth engine revving, ensuring I’m always learning, evolving, and pushing boundaries.

Take my daily Bible study and prayer, for instance. This has been a non-negotiable part of my mornings for over three years (and honestly, much longer as well). It’s no longer something I “practice”—it’s just who I am. The same goes for chugging 100 ounces of water or tracking calories; these are habits on autopilot now, fueling me without the need for deliberate tracking. Why keep them on the list when they’re already embedded in my active lifestyle? Freeing up those slots lets me introduce fresh challenges that stretch me further.

I’m older now, and I’ve let too much time slip by in the past. No more wasting precious moments—it’s time to pour maximum effort into what truly matters. The goals I whisper about? They need to roar at the forefront of my mind. Over the next few days, I’ll be clarifying and sharing those specifics for the upcoming cycle. But here’s the thing: I don’t have all the details nailed down yet, and that’s okay. Growth isn’t about having a pixel-perfect roadmap; it’s about committing to forward progress.

Think of it like a cross-country road trip from Oklahoma to New York. There are countless routes—highways, backroads, scenic detours. You don’t need to plot every mile in advance; you just need a clear destination and the willingness to course-correct. As long as each step (or turn) pulls you closer to where you want to be, it’s progress. If something veers you off-track? Reassess and pivot. This mindset has been my anchor: focus on the outcome, embrace the journey, and keep moving.

At its core, this challenge is a reminder that true transformation comes from sustained evolution. Not all goals require rigid practice forever—if they’re already part of your active rhythm, celebrate that win and make space for new horizons. It’s about building a life of continuous growth, where complacency has no seat at the table.

So, what’s on your horizon? What big goals are you chasing for the rest of the year? Drop them in the comments below—let’s spark a conversation and inspire each other. I’d love to hear your stories and cheer you on.

See you tomorrow for Day 38. Let’s keep the momentum going! 🚀

What Happens When You Force Your Brain to Sit Still for 5 Minutes? Spoiler: Chaos Ensues

~ David Willis ~ Leave a comment

Hey there, fellow overthinkers and perpetual doers. If you’re anything like me, the idea of “doing nothing” for even a few minutes sounds like a cruel joke. But that’s exactly what I stumbled into while diving into Suleika Jaouad’s The Book of Alchemy. This gem of a book packs 100 daily essays and prompts designed to spark creativity, and today’s entry—titled “Be Slow” and penned by Rachel Schwartzmann—hit me right in my productivity-obsessed soul.

The prompt? Simple: Take 5 minutes to do absolutely nothing. Then, jot down what you experienced, thought, or realized. Sounds zen, right? Call me a skeptic, but I didn’t buy it. How much could really happen in 300 seconds of stillness? My brain’s a hamster wheel on steroids—always spinning with to-dos, random lyrics, and half-forgotten memories. So, this morning, I decided to test it. I plopped down at my desk, set a timer, and committed to writing down every single thought that popped up. No filtering, no judging. Just pure, unadulterated stream of consciousness.

To say it was “active” would be the understatement of the year. Welcome to the wild ride inside my head…

The Raw Dump: My 5-Minute Brain Explosion

Here’s the list, exactly as I scribbled it down in real-time:

•  Costco

•  Chiropractor

•  Anxiety

•  Fan

•  Laughing

•  Office

•  Track Food

•  Three Doors Down – You Love Me But You Don’t Know Who I Am

•  What a croc!

•  Rocky V

•  Three Men and a Little Lady

I know, I know. If you’re reading this and thinking (in the immortal words of Buzz Lightyear), “Wow. You are a sad, strange little man, and you have my pity,” you’re not alone. At first glance, it looks like the ramblings of someone who hit their head on the way to the coffee maker. But stick with me—this chaotic jumble turned out to be surprisingly revealing.

Decoding the Madness: What It All Meant

Sitting still was harder than I expected. My brain rebelled like a toddler in a candy store, constantly yanking me toward tasks or distractions. I had to keep reeling myself back in, refocusing on the quiet. Here’s the breakdown of what each thought actually represented, in the context of my mental whirlwind:

•  Costco and Chiropractor: Boom—errands mode activated. These are both on my afternoon agenda. I need to confirm my chiropractor appointment (calling when they open later), and Costco? Well, who doesn’t need bulk toilet paper? These popped up first, totally unrelated to the exercise, but classic examples of my brain’s “get stuff done” autopilot.

•  Anxiety: Less than a minute in, and there it was—a subtle nudge of unease. I’m wired for action; stillness feels like slacking off. I get anxious when I’m not “productive,” even though I know deep down I could use more of this downtime. It’s a reminder that my natural bend toward hustle isn’t always a virtue.

•  Fan: Finally, a moment of presence. I tuned into the sounds around me—the gentle hum of my Amacool desk fan, the cool breeze keeping me comfy. It sparked a wave of gratitude for my wife, who gifted it to me. She’s a wizard at taking care of the little things that make life smoother. In that quiet, I appreciated how these everyday comforts ground me.

•  Laughing and Office: These tied into the sensory stuff. The “laughing” was me chuckling at how ridiculous this all felt, and “office” was just acknowledging my surroundings—the desk, the hum, the familiarity. A brief nod to the here and now before my mind wandered again.

•  Track Food: Panic strikes again! I remembered I hadn’t logged my morning calories in MyFitnessPal yet. Another to-do item crashing the party, like those little emotions in Disney’s Inside Out fighting for control. Joy? Anger? More like Taskmaster Fear taking the wheel.

•  Three Doors Down – You Love Me But You Don’t Know Who I Am: Right on cue for the Inside Out vibe, this earworm hit. (It’s actually “Let Me Go,” but close enough—my brain’s not great with titles under pressure.) Why this song? No clue. It’s catchy, I love the band, and apparently, my mental DJ thought it was the perfect soundtrack for attempted zen. I could picture the little red Anger character from the movie fuming as the tune looped endlessly.

•  What a croc!: A random outburst of disbelief—or just a random line that came to mind which led me to the face of a little girl in a movie which led me to Tom Selleck which led me to the next thing in the list which is where I first heard the phrase What a croc.

•  Rocky V and Three Men and a Little Lady: And just like that, time travel. Suddenly, I’m back in late November 1990, 12 years old, begging my mom to drop me at the movies. I watched Rocky V (which, oddly, I didn’t even like the previous Rockies that much), then snuck out, bought another ticket, and caught Three Men and a Little Lady. I’d seen the first one, but really? At 12, alone? The real mystery: Why did my parents greenlight this solo adventure? Pre-teen me was living on the edge, apparently.

All of that—in just 5 minutes. From errands to existential gratitude, from Disney analogies to ‘90s movie marathons. It’s a snapshot of my daily mental gymnastics: turning mundane tasks into epic detours through time and emotion.

The Takeaway: Why You Should Try This (Even If It Sounds Nuts)

This little experiment was eye-opening. I had no idea so much was bubbling under the surface in such a short time. It highlighted how my brain defaults to productivity, distraction, and nostalgia—anything to avoid true stillness. But forcing the pause? It brought clarity, gratitude, and even a laugh at the absurdity of it all.

If you’re a skeptic like me, give it a shot. Grab a timer, sit down, and let your thoughts flow unchecked. You might uncover errands you forgot, songs you love, or childhood memories you didn’t know were lurking. In a world that glorifies hustle, “Be Slow” is a radical act of self-care. Who knows? Your 5 minutes could be the most productive non-productive time you’ve had all week.

What about you? Have you tried something like this? Drop your stream-of-consciousness stories in the comments—I’d love to hear how your brain rebels (or relaxes). And if you’re intrigued by the book, The Book of Alchemy is a good one. Slow down, tune in, and see what magic unfolds.