Tag: mental-health

Day 8: Why I’m Still Walking (And Why You Should Too)

~ David Willis ~ Leave a comment

Seven days down. One week of perfect execution.

This morning I laced up for my walk thinking about something unexpected: I never saw this coming.

When I was younger, walking was what old people did. Real exercise meant running, lifting, sweating buckets. Walking? That was just… transportation.

At 47, walking is one of my favorite parts of the day.

Not the lifting (though Workout B yesterday destroyed me in the best way). Not the yoga. The walk.

Here’s why that matters for the 7-40 Challenge: Simple works. Sustainable beats intense.

Hippocrates said it 2,000 years ago: “Walking is man’s best medicine.” He was right then. He’s right now.

Three reasons walking wins:

Fresh air. Whether it’s scorching summer or crisp winter, stepping outside and filling my lungs pulls me away from screens and routines. It resets my energy in a way indoor workouts can’t match.

Audiobook time. I’m working through “Made to Stick” while walking. Physical movement + mental input = how I learn best. Double productivity.

My brain needs motion. I’m still that energetic kid who thinks better while moving. At 47, I feel it every time—blood pumping wakes up my brain. Nietzsche nailed it: “All truly great thoughts are conceived by walking.”

The practical magic: Walking is low-impact. Easy on joints. No jarring bounces or overuse injuries. It strengthens your heart, aids weight management, releases endorphins that lift your mood. And it’s accessible—no gym required, no equipment needed.

Just shoes and intention.

I never thought I’d be the guy who loves his daily walk. But here I am, Day 8, proving that the best habits are often the simplest ones.

The best time to start walking? Now. Not when you’re “in better shape.” Not when the weather’s perfect. Now.

Lace up. One mile. See how you feel.

Day 8 Scorecard: ✅ Bible study ✅ Exercise (walk + more today) ✅ Reading ✅ Water, calories, gratitude ✅ Creative hour

Eight consecutive perfect days. The simple habits stack.

What’s your go-to movement? Drop a comment—let’s build a community of people actually doing the work.

See you tomorrow for Day 9.

Why Gratitude Is Habit #7 in My 7-40 Challenge: Three Gifts That Changed Everything

~ David Willis ~ Leave a comment

When I designed the 7-40 Challenge—seven daily habits practiced for 40 days, repeated throughout 2026—I had to make hard choices. Only seven habits. Not eight. Not ten. Seven.

Bible study made the list. So did exercise, calorie tracking, water intake, reading, and creative work. But the seventh spot? That one is special to me.

I chose gratitude.

Not because it’s trendy. Not because some productivity guru told me to keep a gratitude journal. I chose gratitude because without it, I forget who I am and whose I am.

Gifts, Not Guarantees

I’ve always tried to be a grateful person. Whether through things people have done for me or gifts I’ve received, I’ve understood—or mostly understood—that those gifts were just that: gifts. Not things to expect. Not things to demand.

But I’ve received some gifts in my life that go far beyond my deserving. And I see gratitude as a way to remain centered in those gifts and how thankful I am for them.

The first is my relationship with Jesus.

I recognize that I need Him, and He saved me when I called out to Him. He forgave me of my sins and made me His. I am forever grateful.

The second gift is my wife.

We met when we were 19 years old. Somehow we had the clarity of mind and the foresight to know we had found the person we wanted to spend the rest of our lives with. We celebrate our 27th wedding anniversary this week, and she is the best friend I have ever had aside from God Himself.

The third gift is my son.

We prayed for a very long time for his arrival. When he finally came, it was not without complication. But God took care of him, and he has grown to be such a fine young man—so loving, so smart, so many other things. I am so grateful for him.

These three gifts—Jesus, my bride, my son—aren’t things I earned. They’re treasures I’ve been given. And gratitude is how I remember that.

And there are other ways gratitude has shaped me as well.

When Gratitude Becomes Survival

I was first diagnosed with cancer in 2004 when I was 26 years old. I went through chemotherapy in 2005 and thought I was cancer-free. I was beyond relieved and so grateful for a new start, a new opportunity to do good and be with my family.

For 13 years, life was normal.

Then in 2018, the doctor found a 13cm tumor that had shut off my left kidney. I was in excruciating pain. The diagnosis wasn’t good. It’s only by the grace of God that I am still here.

Because of that, I know I have purpose. I know I have more to do.

For this reason, I choose to be thankful every day.

Sometimes I start to forget. Life gets busy. Habits get routine. The miracle of waking up becomes ordinary again.

But it always comes back.

My heart is filled with so much gratitude for the opportunity to still be here with my family, to love them as hard as I can, and to do my best to live the life God wants me to live.

Gratitude isn’t a nice addition to my life. It’s how I survive with purpose.

Why Sundays Matter

That’s why gratitude is Habit #7 in my challenge. And that’s why every Sunday in 2026, I’m launching a Thank You Campaign—a weekly practice of publicly thanking the people who shaped me, believed in me, and invested in me even when I didn’t deserve it.

Because transformation doesn’t happen in isolation. I didn’t get here alone. And if I’m going to document 7 40 day rounds (280 days) as a “lab rat” proving that change is possible at any age, I need to acknowledge the truth: I am who I am because of the gifts I’ve been given and the people who gave them.

I choose to make my gratitude more tangible. I’m going to start saying thank you as often as I can because I choose a grateful heart.

Not just feeling it. Not just thinking it.

Saying it. Writing it. Making it real.

Because the best time to be grateful isn’t someday.

It’s now.

#thankyoucampaign #gratitude #thankyou

Finding Your Why: Day 2 of the 7-40 Challenge

~ David Willis ~ Leave a comment

Welcome back to the 7-40 Challenge. It’s Day 2, and momentum is strong.

Today’s Progress : Bible study ✓ | Exercise ✓ (walking and yoga) | Reading ✓ (1 hour into Made to Stick) | Water & calorie tracking ✓| Content creation ✓| Gratitude ✓|

Seven habits, all moving forward. The system is working. The real test comes next week when I return to work and the routine has to fit into normal life—but for now, we’re building the foundation.

Today, I’m reflecting on the why behind this challenge.

Like many of you, I’ve set goals over the years. Some I’ve achieved—many I have not. Year after year, I found myself frustrated, asking: Why do I set a goal and then watch it slip away, unachieved?

The Discovery in the Files

Over the Christmas holiday, I cleaned my office and sorted through years of papers, notes, and scribbled dreams. A theme emerged: I had saved goal lists from multiple years, desires to get in better shape, make more money, whatever mattered at the time.

Side note: I believe there’s real power in writing things down. Even if we forget about them later, the act of writing and considering our goals can set us on the right path.

But as I read through these lists, another theme surfaced. For years, I’ve been searching for my personal focus. Why am I here on Earth? Why has God put me in this place and time?

I have concrete answers to some of these questions:

  • I’m here to know God and serve Him
  • I’m here to love and serve my wife and care for her
  • I’m here to love my son and be an example for him
  • I’m here to be a good friend
  • I’m here to take care of people

But when I get to that last line—”I’m here to take care of people”—what does that actually mean?

The Ministry Years: 1998-2000

Let me rewind to 1998. At 20 years old, I felt called to serve in church ministry. I was still in college but had a deep desire to serve God and help people. I served nine months as a music pastor, then took on the youth pastor role for about a year and a half.

I enjoyed working with students, but the music ministry proved more challenging than I expected. Soon after, I moved to a different church to serve as youth pastor only—more enthusiasm, slightly higher salary, and the same desire to help people.

What I didn’t know then: I was woefully unprepared for either job.

Before the first position, I had minimal experience leading a choir—just a small ensemble at my college Baptist Student Union. Yet they expected me to hold choir rehearsals, help people sing in parts, make things sound beautiful, and work with people 30, 40, and 50 years older than me. I had zero knowledge of what to do.

With the youth group, I understood students better because I was closer to their age and knew how to communicate with them. But I had no idea how to interact with parents, build rapport with sponsors, or actually disciple students—because I was still very young myself. Whether through arrogance or oversight, I wasn’t receiving the training I desperately needed.

By the second church, my enthusiasm fizzled quickly. I became almost despairing in my misery because I didn’t know how to do my job, didn’t feel supported, and didn’t know how to ask for help.

At the core of it all: I wanted to help people. But I should have admitted sooner that ministry wasn’t the method by which I would help them. I became a “professional Christian,” and my own relationship with God suffered greatly.

26 Years Later: Finding the Answer

Why share all this? Why talk about failed goals and times when I wasn’t where I needed to be?

Because through 26 years of writing goals and working to achieve them, I finally figured out how I help people. I’ve discovered why I’m here. And now, I’m working to help others do the same.

There’s a famous quote: “The two most important days in your life are the day you are born and the day you find out why.” Now that I know why I’m here—to help people, to meet them where they are, to keep working on myself so I’m an example—it all works together.

The Pattern Behind Achievement

Looking over 25 years of notes, I see things I’ve accomplished and many things I haven’t. Here’s what I’ve learned: I accomplish things when I know why I’m doing them. When I understand my purpose.

The purpose of the 7-40 Challenge is exactly this: to use myself as the lab rat and demonstrate through my own life whether seven habits practiced over 40 days, with deliberate intent and built-in time for rest and recharge, can build sustainable change. Can this approach help build a community and help other people do the same—with authenticity, honesty, and a genuine desire to fulfill what I was put here for?

To help people.

That’s my goal. That’s where we’re headed in 2026.

What about you? Have you found your “why” yet? Or are you still searching? Drop a comment—I’d love to hear where you are on this journey.

See you tomorrow for Day 3.

Embarking on the 7-40 Challenge: Welcome to 2026

~ David Willis ~ Leave a comment

Hello, friends. Welcome to 2026!

It’s January 1st, and I’m thrilled to kick off Round One of the 7-40 Challenge. This year, I’ve decided to make 2026 the most purposeful year of my life. To do that, I’m using my 7-40 framework: seven core habits practiced in 40-day cycles to build sustainable transformation.

As Winston Churchill once said, “To improve is to change; to be perfect is to change often.” This year isn’t about perfection. It’s about purposeful, consistent change that compounds over time.

Some of you followed my 7-40 posts in 2025. You’ll recognize many of the same foundational habits, but with fresh additions and a deeper commitment. Here’s what the seven habits look like for 2026.

My Seven Foundational Habits

1. Daily Bible Study and Prayer

I’ve signed up for a one-year Bible reading plan and started strong this morning. As it has been for years, this remains my core habit—everything else flows from it. Charles Spurgeon put it well: “A Bible that’s falling apart usually belongs to someone who isn’t.”

2. Exercise: One Hour Daily

During each 40-day sprint, I’ll exercise for at least one hour a day. I’ll keep moving during reflection weeks too. This isn’t a rigid regime—it’s purposeful. I’ll listen to my body, take occasional rest days when needed, and focus on what serves my goals. My mix: weightlifting, daily walking, and yoga. I’m following DDP Yoga (more on why I love it in a future post).

3. Daily Calorie Tracking

I love food—sometimes too much. To stay honest, I’ll track calories and macros every day. My aim isn’t just weight loss; it’s giving my body the balanced nutrition it needs to thrive.

4. Water Intake: 100 Ounces Daily

Water and I have a complicated relationship. Some days I’m great at it; others, not so much. But it’s essential. My goal: at least 100 ounces daily—roughly three 32-ounce bottles or twelve 8-ounce glasses.

5. Reading: 30 Minutes Daily

I’ll read or listen to books for at least 30 minutes each day. In 2025, this habit brought fresh ideas and new perspectives—even on books I’d read before. It was one of the most rewarding parts of the challenge.

6. Creative Projects: Daily Progress

This year I’m opening up more about my creative work.

  • I’ve finished the first draft of a novel and will revise it with the goal of pitching to agents or publishers—or self-publishing via Amazon KDP.
  • I’m starting a personal memoir to capture and share stories from my life.
  • I’ll continue posting here and on social channels about the 7-40 journey.

But here’s the real experiment: I’m using myself as the lab rat. No more theory—just real results, authentic experience, and personal testimony.

7. Gratitude: Weekly Practice

Each week I’ll pause to express deep gratitude for:

  • God, who loves and saved me
  • My wife, who has walked with me through 27 years of marriage
  • My son, now a remarkable young man
  • Dear friends, parents, and in-laws
  • My job and the wonderful people I work with

Throughout the year, I’ll also reflect on the moments that shaped me—times when God’s grace or others’ help carried me through. Gratitude changes everything, and I have so much to be thankful for.

My Big Audacious Goal for 2026

I want to positively impact at least 1,000 people.

I may never know all their names or meet them in person. That’s okay. My hope is to brighten days, spark hope, and show what’s possible.

If a 47-year-old guy who’s 50 pounds overweight, who has wasted time dreaming instead of doing, who has beaten cancer twice by God’s grace—if I can look in the mirror and commit to real change, to achieving long-held goals, to loving people more intentionally—then anyone can.

That’s the message I want to live out and share.

Join Me

The 7-40 Challenge runs all year: seven 40-day habit cycles, woven with reflection weeks, celebrations, and (hopefully) a growing community supporting one another.

If this resonates, come along for the ride. Share your own habits in the comments, follow along on social, or simply cheer from the sidelines—every bit helps.

See you tomorrow for Day 2. Let’s make 2026 count.

Day 4 of the 7-40 Challenge: When Plans Crumble, But I Still Choose to Rise

~ David Willis ~ Leave a comment

Hello, friends! Welcome to Day 4 of the 7-40 Challenge.

Whew—what a day today has been. It didn’t unfold anything like I pictured. Frustrations popped up out of nowhere, the kind that could easily derail a guy. But here’s the beauty: I had my goals staring me in the face, and I tackled them just like any other day. No excuses. No backing down.

Let me share a few raw thoughts from the trenches of a not-so-perfect day.

First: We Can’t Control the Problems… But We Can Control Our Attitude

Life doesn’t hand us a menu of challenges. Some days, it just dumps a pile on your doorstep. Today was one of those. But we get to choose how we show up.

We can greet people with kindness, compassion, and empathy. We can stare down problems with honesty and a willing spirit.

Viktor Frankl, who survived the unimaginable horrors of the Holocaust, nailed it:

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

Echoing that wisdom from ancient times, the Stoic philosopher Epictetus put it this way:

“Men are disturbed not by things, but by the view which they take of them.”

Today, frustrations gave me a golden opportunity to choose better. To value people over pettiness. It drained every ounce of emotional energy I had… but guess what? I still crushed my goals:

✅ Bible study and prayer – Check. Fuel for the soul.

✅ Exercise – Sweated it out, feeling stronger.

✅ Reading – See You at the Top by Zig Ziglar.

✅ Writing – You’re holding the proof right here.

✅ Encouraging words – Shared ’em far and wide.

✅ Social media post – Done and dusted.

It’s 10 PM as I type this. The day? A total curveball. But I marched forward anyway. I owned my response.

The Old Me vs. The New Me

Let’s be real—there was a time when a day like this would’ve wrecked me. I’d have stress-eaten a fridge full of junk, poured a glass (or more) of wine, and spiraled into frustration. Have you been there?

Not today. And that shift? It’s everything. Special thanks to my bride for talking through the day with me as well. Her viewpoint resets me.

But Here’s the Real Game-Changer: Gratitude

When the smoke clears, I step back and see how insanely blessed I am. The “problems” shrink to specks:

  • A relationship with God who has forgiven me, saved me and loves me fiercely.
  • My beautiful bride, who cares for me like no one else.
  • A son I’m so proud of, lighting up my world.
  • Friends closer than family.
  • A family I’m honored to call mine.
  • A job I’m passionate about—work that lights a fire.
  • Purpose. Meaning. Every single day.

I am grateful. Things don’t always go as planned, but my blessings? They dwarf the chaos.

Your Turn, Friends

How do you handle it when a day derails? When life’s curveballs smack you sideways, but you’ve still got tasks calling your name?

Drop a comment below—your story might just fire someone up. Let’s encourage each other!

Until tomorrow… Day 5 awaits. See you there.

Keep choosing your response. Keep marching.