Tag: health

The Craving

~ David Willis ~ Leave a comment

It took two days.

Two days into assessment week — a planned break between rounds of the 7-40 Challenge — and I was already craving the structure I’d stepped away from.

I’ll admit, some of the break was good. I stopped listening to audiobooks for a few days and let my mind clear out. That turned out to be exactly what I needed to get ready for the next round of learning. And I never stopped my daily Bible reading. I just couldn’t let that one go.

But the calorie tracking slipped. The water slipped. I ate off plan multiple days, some just because I could — which, looking back, was kind of stupid. And it gave me a feeling I didn’t like. I could feel myself sliding back into habit patterns I don’t need. By day three I knew I had to pivot back.

So when I woke up this morning — Round 3, Day 1 — and I had my list in front of me, I felt relief. Energy. A little pep in my step. Because I had those small moments of accomplishment spread across the day again, and they’re fantastic.

Here’s why I think that matters beyond just me.

A long time ago, my grandfather was diagnosed with Alzheimer’s. He lived for several years after his diagnosis, but he did not do well in unfamiliar places or unfamiliar routines. My grandmother — a retired nurse and a bit of a drill sergeant — kept his framework together. She kept him in line, kept him moving, kept his daily structure strong. And he was able to function for years, even as he lost more and more of his memory, because his routines stayed the same.

There’s a whole different set of blog posts in that story. But the principle is the same one I felt this week.

Our brains crave habit patterns. They are actual physical things happening inside our heads. We expect the rewards they bring. We expect the satisfaction that comes with practicing them. And that’s true for good habits and bad habits alike. The dopamine high from a good workout isn’t that different from the dopamine hit of an addiction. The difference is which pattern you’ve seeded.

Where I feel grateful is this: I’m healthy. I’m more motivated this year than I’ve ever been in my life. I feel daunted and challenged by the work I’ve set in front of myself, which is probably a good thing. Keeping myself in these habits — keeping myself moving forward — is how I prime myself for success through the seasons when fatigue or exhaustion or grief would want to stop me.

My grandfather didn’t have a choice. His framework was held together by someone who loved him. I have the choice. And after two days without it, I know exactly what I’m choosing.

Make Your Own Map

~ David Willis ~ 2 Comments

Day 75 of 280 | The 7-40 Challenge

Nobody is going to hand you the plan.

I’ve only started realizing that this year. I knew if I wanted to be successful, I had to name my own goals — not adopt someone else’s and try to chase them with my own passion. That just doesn’t work. I don’t want somebody else’s dream. I want my dream. I don’t want somebody else’s body. I want my body to look the way it’s supposed to. I don’t want to write somebody else’s book. I want to write the books that are inside of me, about the things I’m interested in.

So I had to make the map.

Not a map someone gave me in a class. Not one I found in a self-help book. Not one my boss outlined for me. Mine. Built from scratch. Designed for the terrain I’m actually walking on.

I’ve been reading Todd Henry’s Die Empty this week, and his principles keep landing on things I’m already living. But the truth is, I didn’t need Henry to tell me these things. I needed him to name what I was already doing — so I could see it clearly and do it better.

I’m seventy-five days into a 280-day transformation experiment that I designed myself. Seven daily habits, forty-day cycles, daily blogging, a published novel, a Bible illustration project, and a philosophical manifesto in progress. Nobody assigned this to me. Nobody approved it. I just decided it was time to stop filling notebooks with “someday” and start building.

That’s what map-making looks like. Not waiting for instructions. Deciding what the terrain requires and drawing the route yourself.

Do your best work even when no one’s watching.

My blog gets ten to twelve views a day. Some days, one or two. I’m seventy-five posts in. Why do I keep writing for an audience that small?

Because I’m not writing it for them.

I’m writing it as my own content library — a record of where I’ve been, what I’ve done, and what I’ve been thinking. I know deep inside me that the questions I’m asking are good ones. The development I’m doing, whether publicly or privately, is still my own personal growth. It’s still interacting with my goals. It’s still getting things done.

And here’s the practical reason: if I don’t do my best now and have my rhythm down, and everybody shows up one day and I screw up — everything blows up. The time to get good is before the audience arrives, not after.

Say yes.

In the last seventy-five days, I said yes to publishing my book. I said yes to throwing myself out there and engaging online with people I don’t know. And from the limited feedback I’ve gotten, it’s all been positive.

What I’m discovering is that the real limitation was put on me by me. The limitations we live inside are self-inflicted most of the time. If we really wanted to get things done — put a plan together, build a system, and just said yes to doing it — we’d be so much further than we thought we’d be.

I’m finding that for myself, seventy-five days in.

But here’s the one that cuts deepest.

Take responsibility for your own progress.

Who was I waiting on for permission? Not my boss. Not a mentor. Not even a sign from God — although a finger is always welcome.

I was waiting on me.

Getting older has had an effect. The man I look at in the mirror these days is a whole lot grayer than he used to be. He’s having to work a whole lot harder to get back in shape. And I’m realizing that if I want to make a contribution to the world like I intend to, I have to do it right now. I cannot wait, in good conscience, for anybody else to give me permission to be the best version of myself.

I think it’s been a sin, in many ways, to limit myself from striving for excellence over the years. I’ve always tried to do my best. But I’ve let the fact that I didn’t know how to do something stop me from even wanting to learn how to do it.

I can’t do that anymore.

I was going through chemotherapy in 2005 for the first time. I would go back to work after my sessions, and I would sit in the office feeling like I’d been burned from the inside. Raw. Just as gross as you can feel. The guy I worked for was smoking cigars in there, and life was still moving at its regular pace. I just wasn’t.

And I remember sitting there thinking: I’m going to choose to take care of the things I’m responsible for, because I chose to. Not because someone’s making me. Because I decided that excellence was my standard, even when I felt like I was on fire inside.

That ability to choose excellence has served me for the rest of my life.

If you can choose it through chemotherapy, you can choose it at any other time.

You’re going to get well. You’re going to get better. And you’re going to come back with a map in your hand that you drew yourself — because nobody else was going to draw it for you.

That’s agency. That’s the yes that changes everything.

Day 75 of 280. Five days left in Round 2.

740Challenge #MakeYourOwnMap #DieEmpty #ToddHenry #Agency #Transformation #LivingProof #DayByDay #LifeOnPurpose

Day 45: The Pain Is the Evidence

~ David Willis ~ Leave a comment

Round 2, Day 5
Thursday, February 19, 2026

I woke up this morning and my first thought was one word: OWWWW.

My legs are destroyed. My body is letting me know in no uncertain terms that yesterday happened. And you know what? Good. Because that soreness is a reminder that I did what I was supposed to do.

The Double Whammy

Here’s the context. I hadn’t lifted in three weeks because of a hand injury. And when I came back, I didn’t just pick up where I left off — I switched programs entirely. I went from an ABABAB workout rotation to an ABCABC split. Different exercises, different structure, different demands on my body.

It’s going to work much better long-term. I’m not overtaxing the same muscle groups. My workouts are more focused and don’t take quite as long. But the combination of three weeks off plus a brand-new program? That’s a double whammy. And my legs are paying the bill.

Sore, But Still Moving

Here’s what’s interesting. The soreness made me want to complain. But it didn’t make me want to skip anything.

I actually went on a walk this morning to recap a meeting via voice note, and it got me out of the office early enough to start working the soreness out. Movement is the best medicine for sore muscles. Not sitting still. Not waiting for it to pass. Getting up and moving through it.

There’s a lesson in that, and it goes way beyond the gym.

Soreness Is Not Just Physical

I was thinking the other day about moving back to Oklahoma last year. It was a good season — I got a new job, I was back in a familiar area, surrounded by people I knew. But learning the new role, adjusting to a new part of town, working on a new house — it was overwhelming. I was sore in every sense of the word.

But here’s the thing. Since I moved here in June of 2025, I’m down twenty-two pounds. I’ve written two books. I’ve started new social media channels. I’ve gotten a ton of work done on the house. I’ve launched the 7-40 Challenge and haven’t missed a day.

The season made me sore. But the season made me better.

That’s how growth works. It doesn’t announce itself with comfort. It announces itself with aches — with the evidence that something changed, that you pushed past where you were, that the old normal isn’t normal anymore.

What I’d Tell You on Day Three

If you’re early in a new habit — day three, day five, day ten — and you wake up hurting, whether that’s physical soreness or the mental exhaustion of doing something hard every single day, I want you to hear this:

Success is on the other side of the hard.

The pain is the evidence that you have challenged the norm. You’ve done the work. You’ve challenged the status quo of your own life. Your body, your mind, your circumstances — they’re all adjusting to the new version of you. And that adjustment hurts.

But it’s supposed to hurt. Soreness is not a warning to stop. It’s confirmation that you started.

So if you’re sore today — in your muscles, in your schedule, in your patience, in your faith — don’t quit. Move through it. Walk it out. Let the ache remind you that yesterday, you did something that mattered.

The pain is the evidence. Keep going.

Day 45 of 280. Sore means it’s working.

Day 41: The Linchpin Question

~ David Willis ~ Leave a comment

Round 2, Day 1 Sunday, February 15, 2026

Good morning and welcome to Day 1 of Round 2 of the 7-40 Challenge. It’s a chilly morning in Oklahoma, and I’m out on the road getting my walk in early. Getting back to the challenge. Getting back to work.

Round 1 gave me a lot of forward momentum, and I have no intention of slowing down.

What Is a Linchpin?

I’ve been reading Linchpin by Seth Godin, and it’s challenging my thinking in ways I didn’t expect.

First, the literal definition. A linchpin is a pin passed through the end of an axle to keep a wheel in position. Without it, the wheel comes off and everything falls apart. I actually have a linchpin holding the gate of my trailer up right now. If it weren’t there, the gate would fall down and damage something. Small piece. Critical function.

Seth takes that idea and applies it to people. A linchpin, in his framework, is someone indispensable. Someone who provides value, leadership, and creative thinking without being told what to do. They take risks that pay off because they’ve done the work to be excellent at what they do. They’re rarely caught off guard. They’re often honored. And when it comes down to it, they’re extremely hard to replace.

The Air Gets Thinner

Here’s what hit me. Seth says that people who show up at a job just to be present — that’s easy. People who show up and follow orders — also easy. But people who innovate and create? The air gets a lot thinner up there. There aren’t as many people willing to do that.

From what I’ve seen in my own life, I agree.

It is so easy to go in, get depressed, collect the paycheck, and let the cycle take over. Then one day you lift your head up out of the water and realize you don’t know where you are. You’ve been floating for too long. The whole terrain has changed.

Why This Matters for Round 2

This book is challenging my thinking about the excellence I pour into every day. My need to attack these goals and these habits I’m forming. Because we’ve only got so long in this life. We only have so much time to make a difference. So much time to love those around us. So much time to leave a legacy. So much time to do what matters.

What matters to me? My relationship with God. My family. My friends. Caring for the world around me.

To do that well, I need to become a linchpin. More indispensable. More intentional. More excellent.

And because of that, I practice these habits daily. I put my accountability right here on the blog for you to see.

The Seven Habits for Round 2

  1. Bible Study and Prayer
  2. Exercise (1 hour daily)
  3. Water (100 oz daily)
  4. Calorie Tracking
  5. Gratitude Practice
  6. Reading (30 minutes daily)
  7. Creative Hour

Same seven. Deeper roots. Higher standards.

The Question

How about you? Are you working to be indispensable? Working to give your best and be the best you can be — not because it’s demanded of you, but because you have the opportunity to do so? To make a difference?

I’m going to get through Day 41. We’ll see you tomorrow for Day 42.

Day 41 of 280. Round 2 has begun.

Day 40: Round 1 Complete – Excited, Exhausted, and Ready for What’s Next

~ David Willis ~ Leave a comment

Day 40 of the 7-40 Challenge
Monday, February 9, 2026

Hello and welcome to Day 40 of the 7-40 Challenge.

Here we are. At the end of Round 1.

And I am both excited and exhausted.

Why I’m Excited

I’m excited because every single day of this round, I have executed on the seven daily habits I set out to accomplish:

  • Bible study
  • An hour of exercise
  • Calorie tracking
  • 100 ounces of water daily
  • Daily gratitude
  • Reading for 30 minutes a day
  • An hour of daily creative time (blogging, writing, revising, social media content)

I’ve been able to do all of this for 40 days in a row—despite the fact that I hurt my hand, have been extremely busy at work, and had a variety of other things come up trying to interrupt progress.

I’m excited because I’ve lost 12 pounds. I’ve been able to revise my novel. I’ve started getting feedback from my first round of readers (my family). I have been actively blogging—this is my 40th blog post in a row.

I’ve also been posting daily on Instagram and TikTok on a handle called BiblePictures365, where I’m creating visual images from the different chapters I’m reading. Over 100 posts. Over 30,000 views.

There’s a lot to be excited about. I’ve gotten a lot done. I’m laying the foundation for what’s probably going to be my most productive year ever.

And that’s how I’m still moving forward.

Why I’m Exhausted

Now, why am I tired?

Go back and read the section above. Then pick back up here.

Of course, I’m kidding. But that level of doing does require a lot of mental energy and a lot of time. And I am absolutely knackered as I write this.

But here’s the thing: This exhaustion is real, and it’s also a byproduct of doing something that is worthy.

If it were easy, I wouldn’t be tired. But it also wouldn’t be worth doing.

What I Learned About Myself

A few things I’ve learned over this last month:

I am far more capable than I give myself credit for sometimes.

My shortfall is not a lack of ability. It’s a lack of structure. And I’ve proven to myself that with these seven daily habits I need to tackle, I am able to provide myself the structure to accomplish the greater things I set out to do.

I am a great example of how the path of least resistance is the attractive one, but not always the beneficial one.

I’ve noticed there are certain days and times I get to where I want to sink into old habits. Thursday evenings with a pizza and a glass of wine. Saturdays to eat out. There are plenty of opportunities to crash my goals if I’m not careful.

And that’s why these seven daily habits are so important. Because I know that either I take the path of least resistance, or I take the path of accomplishment. Those two paths don’t usually coincide with each other.

Here’s what I’ve realized: Our brains’ primary job is to conserve energy, which is why we have habit routines to start with.

I’m forcing my brain to go down a different path and choose a different route, which short-circuits things for a little while and makes things difficult and harder to do.

That’s normal. That’s expected. That’s the price of change.

Thankfully, this month, though I’ve eaten a few things I wanted to, I’ve stayed within my calories. I’ve stayed within my goals—as evidenced by my progress.

If I Can Do This, You Can Too

Here’s what I want you to hear: If this overweight 47-year-old man can decide to change things, you can too.

I’m not special. I’m not superhuman. I’m just a guy who decided 40 days ago that 2026 was going to be different.

And it has been.

What Happens Next

Going forward, this next week I am going to take a moment. I’m going to start planning for the next round, which actually begins next Monday, February 17.

And I am going to get in a little extra rest.

I will still practice some of the habits. I may not blog every day. Then again, I may. You never know. I may just keep right on going.

This is Assessment Week (February 10-16). Time to:

  • Review my yearly goals
  • Make sure I’m not short-circuiting anything I said I wanted to do for any of my new bright ideas
  • Rest and recharge
  • Build momentum for Round 2

I have some very cool details to share at the beginning of Round 2 about progress on other projects I haven’t yet mentioned. But in the meantime, I need to evaluate, rest, and refine.

Your Turn

How about you? What habits are you practicing? Where have you seen marked improvement when you apply yourself to them?

I would love to hear your story to go right along with mine. The successes you’ve had so we can celebrate them together.

And if you’re ready to join me for Round 2 starting February 17, I’d love to have you along for the journey.

Round 1: COMPLETE ✓

Forty days. Seven habits. Perfect execution.

Total Progress:

  • 40 consecutive days of all seven habits
  • 12.4 pounds lost
  • Novel revised (97 chapters)
  • 40 blog posts published
  • 100+ Bible images posted (30,000+ views)
  • Social media system operational
  • Creative breakthrough (The Light Bearer outlined)

Assessment Week begins tomorrow.

See you next week for Round 2.