Tag: mental-health

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.

Day 3 of the 7-40 Challenge: Gratitude That Shifts Your World and Choices That Build Your Future

~ David Willis ~ Leave a comment

Hey friends!

Welcome to Day 3 of the 7-40 Challenge. I’m posting this straight from my gym—sweat still drying, heart still pumping—right after crushing my workout for the day. What a good day it’s been. I’ve got a couple reflections burning in my chest that I have to share with you tonight. Let’s dive in.

The Game-Changer Called Gratitude

Over the last two rounds of this challenge (and now into round three), something wild has happened to my attitude. It’s shifted—big time—because I’ve zeroed in on gratitude.

“It’s one thing to say that you’re thankful for things. It is a very different thing to… tell those things to God. Thank him for what he’s done for you. To share with other people, the way that they have affected your life positively.” – David Willis

That’s me, word for word, because this isn’t fluffy talk—it’s real. Gratitude isn’t just a feel-good vibe; I’m mostly convinced that gratitude… is for my betterment, even as it betters the world.

1 Thessalonians 5:18 says it plain: Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

I’m so grateful for the life I’ve been given. The opportunities to make a difference. To wake up every day and do better. Who’s with me on that?

The Power of Choices: Lessons from Zig Ziglar

This afternoon, I fired up the audiobook of Zig Ziglar’s See You at the Top. Written 50 years ago, and it’s hitting harder than ever. Sure, some stories feel like flashbacks to my childhood, but they’re poignant. Relevant. Inspiring—maybe more now than the first time I devoured them.

Zig drops this bomb: “For over 20 years of my life, I chose to weigh well over 200 pounds.” The crowd’s like, “What do you mean, Zig? You chose that?”

He grins in that classic Southern drawl: “I have never been forced to eat anything in my life. Me weighing too much was a product of my choices.”

Mic drop.

Then he shares how, for 10 months after deciding to get healthy, he hated joggers. Saw them out there, buzzing with life, loving every stride… and it annoyed him. Until he became one.

Picture this: Running at Portland State University. Road blurring under his feet. Sun shining. Warm breeze. Boom—reality hits. “He wasn’t paying the price for health. He was enjoying the benefits.”

Fast-forward: At 61 years old (just 16 years after that choice), Zig’s resting heart rate? In the 40s. He could blaze five miles faster and easier than guys half his age.

Zig Ziglar said it best: “Your attitude, not your aptitude, will determine your altitude.”

Discipline. Choices. Daily grind. That’s the ticket.

Why I’m All In on This Challenge

Zig’s been gone for several years, but his example? Still lighting a fire under me. I never met the man, but I’m chasing that same character. I, too, want to make choices that will lead me into a better future.

A future with a heart full of gratitude. A healthier, more vibrant me. Step by step, through this 7-40 Challenge, daily workouts, and every habit I’m stacking—I’m building it.

Healthy. Happy. Reasonably prosperous. And yeah—inspiring you to run your own race.

Who’s ready for Day 4? Let’s keep choosing better.

See you at the top.

P.S. Grab See You at the Top if you haven’t. Life-changer.

Climbing the Stairs: Reflections on Day 39 of the 7-40 Challenge

~ David Willis ~ Leave a comment

Hello, friends! Welcome to Day 39 of the 7-40 Challenge, Round Two. Can you believe there’s just one more day left before I wrap this round up, reevaluate, and dive into the next? I’m pushing hard to finish strong, even though—I’ll be honest—I’m feeling pretty tired and could use a little rest. But hey, that’s part of the journey, right? Tonight, I want to share a thought that’s been on my mind, inspired by a timeless quote from Zig Ziglar.

In his book See You at the Top, Zig Ziglar famously said: “There is no elevator to success. You have to take the stairs.” (Sometimes it’s phrased as “The elevator to success is out of order. You’ll have to use the stairs… one step at a time.” Either way, the message hits home.)

When I first read that as a younger person, I struggled with it. There has to be an elevator, I’d think. There has to be a quick way to the top—some shortcut, some hack. I was all about finding the fast track. But now, with a bit more life experience under my belt, I get it. Zig wasn’t just talking to salespeople in his seminars; he was speaking to anyone chasing real, lasting success—whether it’s hitting goals, building habits, or creating meaningful change. It’s all about those stairs, one step at a time.

Think about it: There’s no quick fix for losing weight that actually sticks. No magic pill for developing new habits that endure. These things are hard-won. You have to grind through them, getting better bit by bit. Sure, some folks might climb faster than others, but as a rule, the elevator’s broken. We build on each step to reach the next one.

This hits me especially when I’m tackling something new—a fresh goal, a skill I’ve never mastered, or an achievement that’s eluded me before. I’m not going to be an expert right out of the gate. It’s going to feel clunky at first, maybe even frustrating. I’ll need time to digest the info, build muscle memory, and work toward mastery before things start flowing with ease.

And let’s clarify: Things we can knock out easily? Those aren’t really goals—they’re just tasks. True goals are the ones we set out ahead of us, the ones that demand something real: energy, grit, gumption, and time.

As I gear up for the next phase of this challenge, I’m focusing on identifying one area I know needs work—something that’ll take real practice and patience to improve. I’ll have it picked out in the next few days before Round Three kicks off, and you bet I’ll share all about it here. For now, my mind is set: The elevator to the top is broken, so it’s stairs all the way.

Wherever this post finds you, know that I appreciate you being part of this journey. You’re loved—by God and by me. See you tomorrow for Day 40! Let’s finish strong.

Day 36 of the 7-40 Challenge: Harnessing the Power of Everyday Creativity

~ David Willis ~ Leave a comment

Hello, friends! Welcome to Day 36 of the 7-40 Challenge. Today has been a whirlwind of energy and accomplishment—three workouts in the books, and I’m feeling on top of the world. There’s a spark in me, a quiet excitement for the rest of the week and the chance to finish this round of the challenge strong. As I hinted in yesterday’s post, I’m already dreaming up the next seven goals to carry me forward, and I can’t wait to share those with you soon. But today, I want to pause and reflect on something close to my heart: the power of creativity and why nurturing it through daily habits is so vital.

I’ve always seen myself as a creative person. It’s part of my identity, woven into how I move through the world. But let’s be real—creativity isn’t always a lightning bolt. It’s not always a dramatic burst of inspiration that sets the world on fire. Sometimes, it’s slow. Sometimes, it’s stuck. There are days when I sit down to write or brainstorm, and the ideas just don’t flow. But then, every once in a while, something clicks. A spark ignites, and in a matter of moments, I’ve written a line, a lyric, or an idea that feels right—something I’m proud of. Those moments? They’re magic.

What I’ve learned through this challenge is that habits like daily writing help me capture those fleeting bursts of creativity. My journal isn’t just a place to log workouts or reflect on what I’ve read—it’s a net for catching ideas. Whether it’s a new story, a song lyric, or a fresh approach to a problem, the act of showing up every day creates space for those moments to happen. As author Julia Cameron once said, “Creativity is always a leap of faith. You’re faced with a blank page, a blank easel, or an empty stage.” By committing to the page, I’m taking that leap, trusting that something meaningful will emerge.

Creativity, to me, isn’t just about writing songs or crafting stories. It’s about seeing the world with fresh eyes. It’s about tackling problems—whether at work, at home, or in my own head—with new perspectives. There’s something deeply satisfying about wrestling with a challenge until, suddenly, the answer reveals itself. It’s like writing a song: after hours of tinkering, the right melody or solution just lands. That’s creativity at work, bridging the gap between imagination and reason to create something that works, something that lasts.

I was reminded of this recently while watching an old interview between Dan Rather and Toby Keith. Toby shared the story behind his hit song Should’ve Been a Cowboy. The inspiration came from a night out at a bar, where a rough-around-the-edges guy was turned down by a woman who later hit the dance floor with a young cowboy. Someone quipped, “Well, you should’ve been a cowboy,” and Toby’s creative antenna went up. That night, sitting on the edge of a motel bathtub, he wrote the song that would change his life. That’s the thing about creativity—it can strike anywhere, anytime, if you’re open to it. As artist Pablo Picasso famously said, “Inspiration exists, but it has to find you working.” Toby was ready, and the result was a song that resonated with millions.

I’m not saying we’ll all write a chart-topping hit or create a masterpiece that shifts our lives overnight. But I am saying that engaging our creativity every day sets us up for moments of brilliance—whether that’s solving a tricky problem at work, building something with our hands, or improvising a new skill after watching a YouTube tutorial. Creativity is versatile. It’s in the woodworking project I’m piecing together, the lyrics I’m drafting for a new song, or the way I reimagine an age-old challenge with a fresh perspective. It’s about making things I’m proud of and finding joy in the process.

So, here’s my challenge to you: lean into your creativity today. It doesn’t have to be grand. It could be a new way to organize your desk, a quick sketch in a notebook, or a clever fix for something that’s been bugging you. Whatever it is, show up for it. Keep your mind open, your pen ready, and your heart curious. I hope you’re having an awesome day, filled with ideas that spark and solutions that surprise you.

See you tomorrow for Day 37—let’s keep the momentum going!