Day 45: The Pain Is the Evidence

February 19, 2026 ~ 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

February 16, 2026 ~ 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

Bible Study and Prayer
Exercise (1 hour daily)
Water (100 oz daily)
Calorie Tracking
Gratitude Practice
Reading (30 minutes daily)
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

February 10, 2026 ~ 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.

Your Goals Aren’t Just for You: Day 37

February 7, 2026 ~ David Willis ~ Leave a comment

Day 37 of the 7-40 Challenge
Friday, February 6, 2026

Welcome to Day 37. It’s the end of the week. It’s Friday. We made it.

And I’m excited. Excited to be here. Excited to still be going. Excited to still be accomplishing.

I’ve got a question for you today: Are your goals just for you?

I think the answer is no.

The Conversation That Brought It Home

I was having a conversation today with someone close to me. I mentioned I was on Day 37 of my journey and that I’d lost 12 pounds since I started.

They looked at me and said, “Seriously, how are you doing this?”

I said, “Okay, I can tell you. I have a number of calories I eat every day, and I exercise for an hour a day.”

And they gave me a look like… Oh.

Look, this is not a difficult concept to understand. The execution of this concept is not necessarily easy. But because I want the goal of being healthier, because I want to achieve my goal weight, because I want to be a better, fitter version of myself, I’m doing something that’s not complex—but the execution is hard.

Because, like I mentioned a couple days ago, everything worth doing in life that’s really worth doing is probably hard.

So we do it anyway.

We talked through it a little more. I said, “Hey, if you want to know more specifically, I’ll be glad to show you.”

And it made me realize: These things I’m doing are not just for me. They’re for the world around me.

Why I’ve Been Documenting Everything

That’s why I’ve been busy documenting and trying hard to live what I’m preaching every day.

Today is Day 37. My execution over these 37 days has been good. Not perfect—good.

I’ve achieved what I set out to achieve every day. I’ve had to make a couple of adjustments here or there. I fell last week and hurt my hand, so I had to give myself days off and time to recover. I stopped lifting weights but kept doing my other exercises.

Same principle applies. I keep moving forward.

Every day, I’ve stayed within or just at my calorie limit. Every day, I’ve drunk 100 ounces of water. Every day, I’ve read my Bible. Every day, I’ve had creative time and worked on projects that are important to me. Every day, I’ve read my book.

I’ve been doing these things that I set out to do, knowing full well that I want to be an example for others so they can achieve their goals as well.

It’s not just about me.

What Impact Could You Have?

So I ask you: What goals do you have? What things are set in front of you that are important to you, that you need to reach?

Have you considered what impact you could have on the world around you if you perform that goal, those tasks, if you pursue it with excellence and get it done?

You could be the inspiration somebody else needs—just as I hope I am being an inspiration to the world around me.

My mission is to help 1,000 people. Not just with health. Not just with fitness. But with faith. With goals. With becoming better and better and better.

And today, I got to see that mission up close. Someone I care about, watching what I’m doing, asking “how are you doing this?”—genuinely interested, genuinely skeptical, genuinely open to learning.

That’s overwhelming in the best way.

Don’t Wait

I know what you’re thinking: But I’ve got so far to go. I have so much I need to get done.

The best time to start is now.

I implore you: Don’t wait. Make that list. Get started today.

Let’s keep moving forward.

Day 37: Complete ✓

All seven habits executed. End of week strong.

Round 1 Progress: 37/40 days (92.5%)

Weight: 277.1 lbs (12.4 lbs lost)

Three more days until Assessment Week.

The Rules That Make Excellence Possible: Day 27

January 28, 2026 ~ David Willis ~ Leave a comment

Day 27 of the 7-40 Challenge
Tuesday, January 27, 2026

I’m reading Carmine Gallo’s book Talk Like TED right now, and in Chapter 1, he asks a question that stopped me on my walk this morning:

“What makes your heart sing?”

The answer came immediately: Being a husband to to my bride. Being a father to my son.

That’s what makes my heart sing personally.

But then he asks another question: “What is your obsession? What are you passionate about?”

And that’s where things get interesting.

The Answer I Didn’t Expect

My obsession isn’t separate from what makes my heart sing. They’re connected.

I’m obsessed with becoming the best version of myself—not for followers, not for book sales, not for speaking fees—but because I can’t be the husband she deserves if I’m dragging.

I can’t be the father my son needs if I’m physically exhausted, mentally foggy, emotionally drained, or spiritually disconnected.

The better I become—physically, mentally, emotionally, spiritually—the more I can show up as the man they need. The more I can model the kind of intentional, loving marriage that’s lacking in so much of the world today.

And here’s the thing: I can’t fragment myself. I can’t be excellent at home and mediocre at work. I can’t be disciplined with my spiritual life and careless with my body.

Excellence has to run through everything, or it doesn’t run through anything.

What My Day Job Taught Me About Transformation

I’m a data professional. I’ve been doing this work for over 18 years.

And here’s what I know from my day job: There is process. There is order. There are rules.

Data management isn’t chaos. It’s systematic. Organized. Deliberate.

When you have clear rules—agreed-upon ways to do things—everyone knows how to play the game. Everyone knows what success looks like. Everyone has a shot at excellence.

If I don’t know the traffic laws, I’ll run into people.

If I don’t know the rules of football, I’ll tackle the wrong person and the other team will win.

If I don’t have clear habits, I’ll drift through life wondering why nothing ever changes.

Rules aren’t there to penalize us. Rules are there to help us play the game better.

And by knowing the rules and following the system—the workflow, the structure—we actually have an opportunity to be excellent.

The 7-40 Challenge: The Rules of My Game

So what are the rules I’ve set for myself?

I have to be spiritually healthy.
I have to be physically healthy.
I have to be mentally healthy.
I have to be emotionally healthy.

Because if I’m healthy in those four areas, I can do all the major things I need to do in my life: be a husband, be a father, be a good worker, be a good friend.

That’s why the seven habits aren’t random. They’re strategic:

Bible Study & Prayer → Spiritual health
Exercise (1 hour daily) → Physical health
Calorie Tracking → Physical health
Water (100oz daily) → Physical health
Reading/Learning → Mental health
Gratitude Practice → Emotional health
Creative Work → Mental and emotional health

These aren’t restrictions. They’re the agreed-upon structure that makes excellence possible.

Just like the data governance frameworks I use at work, just like traffic laws, just like the rules of any game—the 7-40 Challenge works because it has rules.

And when you know the game, you can play it well.

How This Helps 1,000 People

Here’s why this matters for my mission to help 1,000 people:

I’m not trying to inspire anyone with motivational speeches. I’m not selling quick fixes or secret formulas.

I’m defining the rules of the game clearly so that anyone who wants to play can play.

Seven habits. Forty days. Analyze. Rinse. Repeat 7 times.

That’s it. That’s the game.

You don’t need to figure out your own system. You don’t need to guess what works. The rules are clear. I am proving the framework as I go.

And just like at my day job, when you define the process clearly, everyone else can follow it too.

That’s not restriction. That’s freedom.

Freedom to focus on execution instead of decision fatigue. Freedom to know exactly what “winning the day” looks like. Freedom to become excellent because the path is clear.

What Gallo’s Question Revealed

So when Carmine Gallo asked, “What makes your heart sing?” I thought the answer was simple: my family.

But what I realized on my walk this morning is that the 7-40 Challenge IS about my family.

It’s about becoming the man she deserves and the father my son needs.

It’s about not fragmenting myself—being one integrated person who brings the same commitment to excellence to every area of life.

And it’s about using the same process discipline that makes me excellent at data work to become even more excellent as a husband, father, and human. And vice versa.

The rules don’t limit me. They make excellence possible.

And if they work for me, they can work for you too.

Because the game has rules. And when you know the rules, you can win.

Day 27: Complete ✓

All seven habits executed. The rules are working.

Round 1 Progress: 27/40 days (67.5%)

See you tomorrow for Day 28.