Tag: self-care

Day 20 of the 7-40 Challenge: How We Spend Our Days is How We Spend Our Lives

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 20 of my 7-40 Challenge. It’s been a whirlwind of a day around our house—life’s been keeping us on our toes—but the challenge marches on, and I’m thrilled to share that we’re making some solid progress. More than that, though, I’ve got some thoughts brewing from this morning’s reflections that I’m excited to dive into with you. First off, let me just say: thank you for being here, for reading these words. It means the world to me to have you along for this journey.

Lately, I’ve been diving deep into Austin Kleon’s work, and let me tell you, it’s been spot on. I tore through Steal Like an Artist and Show Your Work, and this morning, I cracked open Keep Going. These books are like a masterclass in creativity—packed with ideas on how to tap into your creative spark, nurture it, and actually get stuff done. They’re the kind of reads that make you want to grab a pen, start creating, and never stop.

But today, one particular gem stopped me in my tracks. In Keep Going, Kleon quotes Annie Dillard, who said, “How we spend our days is, of course, how we spend our lives.” I had to put the book down for a minute just to let that sink in. It’s one of those truths that’s so simple yet so profound, it hits you like a ton of bricks. How we spend our days is how we spend our lives. Think about that for a second.

Sure, we all have those standout moments—the vacations, the big wins, the once-in-a-lifetime experiences that light up our lives. But those are the exceptions. Most of our lives are made up of the everyday, the routine, the habits we fall into. And those daily choices? They’re the building blocks of who we become.

Let’s paint a picture. Imagine waking up every day, grabbing an oversized breakfast, eating a bit too much, and heading out the door already frustrated with your family. You get to work, grumble about your tasks, half-heartedly engage with your team, and let the day slip by in a haze of complaints. Lunch rolls around, and you overdo it again. You’re late to meetings because, honestly, you’re just not that motivated. By evening, you’re rushing home, still carrying that frustration, maybe pouring a drink or two too many, and zoning out in front of the TV until it’s time to crash. Rinse and repeat.

You can see where this is going, right? If that’s your daily pattern, it’s not just a bad day—it’s a bad habit. Over time, those habits stack up, and suddenly you’re looking at a life where your health is shot from overeating and drinking, your relationships are strained because you haven’t prioritized the people you love, and your work is lackluster because you’ve settled for mediocrity. Years down the line, you might look back and realize you’ve missed opportunities, neglected relationships, and become someone you never wanted to be. All because of how you spent your days.

Now, let’s flip the script. Picture this instead: You wake up, lace up your shoes, and get some exercise in—fresh air filling your lungs. You spend a quiet moment reading your Bible, praying, or listening to something inspiring, like a good audiobook. Before you head out, you take a moment to tell your spouse how much they mean to you. At work, you dive into your tasks with focus, respect your teammates, and look for ways to add value. Maybe you even sneak in a walk at lunch, soaking in the gratitude for where you are and what you get to do.

When you get home, you’re excited to see your family. You pour into your kids—telling them you love them, that you’re proud of them, that you’re there to help them become who they’re meant to be. Dinner is a time to connect, to laugh, to enjoy each other’s company. After everyone’s asleep, you carve out a little time for yourself—reading, working on personal goals, or reflecting on the day. You hit the pillow feeling accomplished, knowing you gave it your all.

Can you imagine what weeks, months, or years of that routine would do? It’s not just a good day—it’s a good life. As Kleon puts it, “The trick is to find a way to make the days add up to something.” And I can tell you from experience, this kind of intentional living changes everything. There was a time when I dreaded going to work, when it was tempting to overeat or overdrink. Those days are long gone, and I’m overwhelmed with gratitude for the life I’ve been given. I want to make the most of every moment, every opportunity.

That’s why Dillard’s quote hit me so hard. It’s a wake-up call to choose wisely, every single day. To build habits that align with the person I want to be—someone who loves well, lives well, and inspires others to do the same. Another line from Kleon’s book stuck with me: “You don’t have to be perfect. You just have to show up and do the work.” It’s not about being flawless; it’s about showing up consistently and choosing the things that matter.

So, here’s my challenge to you: take a look at your days. What habits are you building? Are they leading you toward the life you want, or are they pulling you somewhere else? I’d love to hear your thoughts on this quote—“How we spend our days is how we spend our lives.” Drop a comment below and let’s keep this conversation going. What’s one small change you could make to your daily routine that might just change the trajectory of your life?

Thanks for joining me on Day 20 of the 7-40 Challenge. I’m pumped to see you back here tomorrow for Day 21. Let’s keep choosing the good stuff, the noble stuff, the stuff that makes God smile. Here’s to living with no regrets!

Transforming My Health: Tangible Results of Habits and Hope

~ David Willis ~ Leave a comment

Here we are deep in round 2 of the 7-40 Challenge. Just 60 days ago I embarked on a challenge to build seven daily habits over 40 days, aiming to create momentum and check items off my ever-growing to-do list. If you’ve been following my journey, you know I’ve been focusing on the process—the small, intentional steps that lead to big changes. I haven’t talked much about my weight because, honestly, it’s not the full story. My goal isn’t just a number on the scale; it’s about feeling good, improving my cardiovascular health, and being there for my family in the long haul. As fitness icon Jack LaLanne once said, “Your health account is like your bank account: the more you put in, the more you can take out.” That’s the mindset I’m embracing—one deposit at a time.

Lead Measures vs. Lag Measures: The Game Plan

A while back, I read The Four Disciplines of Execution, and one concept stuck with me: the difference between lead measures and lag measures. Lead measures are the daily actions you control—like exercising for an hour or tracking your calories—that pave the way for long-term results. Lag measures, like weight loss or a lower BMI, are the outcomes that follow. Focusing only on the scale can be frustrating because it’s a lagging indicator. Instead, I’ve been pouring my energy into consistent habits, trusting they’ll lead to the bigger wins.

When I started this challenge, I weighed 299.5 pounds—heavier than I’ve ever been. My goals were broader than weight loss: I wanted a healthier body composition, better cardiovascular health, and overall well-being. Sure, a healthy BMI and a trimmer physique would be nice, but feeling vibrant and capable is my true goal. As author Jim Rohn put it, “Take care of your body. It’s the only place you have to live.” That’s the why behind my daily grind.

The Numbers Tell a Story

This morning, I stepped on the scale and saw 283 pounds—a 16-pound drop in about six weeks. That’s impressive, but I’ll be honest: part of me wanted the number to move faster. In the past, I’d get hung up on that frustration, unsure if my efforts were paying off. But this time, I have better tools to see the full picture.

My wife gifted me a Hume pod, a device that measures body composition, fat content, pulse, and more, paired with a Hume band that tracks O2 levels and sleep cycles. These tools have been game-changers, giving me data to understand what’s happening beneath the surface. When I started, my body fat was 31.6%, with 94.6 pounds of fat mass. Today? I’m at 24.6% body fat, with 69.8 pounds of fat mass. That’s a loss of 25 pounds of fat in just over a month and a half. Even more exciting, my lean mass has increased by nearly 10 pounds. The scale might say “16 pounds down,” but my body is transforming in ways I didn’t expect so quickly.

A Wake-Up Call and a Win

One metric hit me hard: the Hume pod calculates your metabolic age. My first reading pegged me at 54 years old—disturbing, considering I’m only 47. But today, my metabolic age is down to 39. In just 60 days, I’ve shaved 15 years off my metabolic age! That’s not just a number; it’s proof that the habits I’m building are working.

This journey has shown me that transformation isn’t about being perfect or hitting some arbitrary goal weight. It’s about showing up every day, making choices that align with the life you want, and trusting the process. Sixty days—nine weeks—have brought me further than I thought possible. I’m not where I want to be yet, but I’m so much closer than I was.

A Message of Hope

If you’re reading this and feeling like you’re too far gone, let me tell you: as long as you’re breathing, you have a chance to change your story. Every small choice—every workout, every healthy meal, every restful night—adds up. This journey has been a wake-up call and an encouragement to me, and I hope it inspires you too. Tomorrow marks round 2 day 20 of my challenge, and I’m excited to keep going, one habit at a time.

Thank you for joining me on this ride. Your support means the world, and I can’t wait to share more tomorrow.

Day 15 of the 7-40 Challenge: Why Marriage is the Best Adventure I’ve Ever Had

~ David Willis ~ Leave a comment

Hello, friends. Welcome to day 15 of the 7-40 Challenge. I’m David, your host on this wild ride of self-improvement, reflection, and transformation. Here we are, deep into round two, and I’m still buzzing with that fire to push forward—one daily task, one honest challenge at a time. It’s pulling something real out of me, day by day, and I’m grateful you’re along for it.

Tonight, I want to get personal. For years, I’ve called myself a writer… and then, well, I just stopped writing. There were flashes—bursts of words on a page, ideas scribbled in the margins of life—followed by long stretches of silence. I’d pick up the pen (or keyboard, let’s be real), only to set it down again. Metaphorically speaking, of course. It’s not a lack of ideas that’s held me back; it’s the deeper hook I haven’t quite latched onto yet. What’s the mission behind these words? Am I just chronicling my own quiet reflections, day to day? That’s fine—consistency alone would be a win. Or am I reaching out, lighting a spark for others to be more, do more? That’s noble too. But the pull I feel strongest is toward the big questions—the ones that keep so many of us up at night, searching for answers in a world that feels louder and lonelier than ever.

Take marriage, for instance. It seems like such a dirty word these days, doesn’t it? Fewer folks are diving into the dating pool, postponing rings and vows indefinitely, or skipping the whole thing altogether. I get it—life’s expensive, independence is intoxicating, and the stats on divorce don’t exactly scream “happily ever after.” But as someone who’s been all in for 26 years (27 this coming January), I have to wonder: Why? Why does something that lifted me higher than I ever imagined feel so out of reach for so many?

I can’t solve the world’s riddles in one blog post, but I can share my story. Because if my words can blend a bit of hard-won reason with the raw testimony of my own joys and stumbles, maybe it’ll cut through the noise. So tonight, let’s talk marriage—not as some dusty ideal from a bygone era, but as the living, breathing bedrock of my life. I’ll leave you with three reasons why it’s been the most uplifting adventure I’ve ever stepped into. And yeah, I’ll weave in a couple of voices from history to remind us this isn’t a new song—it’s one that’s echoed through time.

1. She’s My Best Friend—And That’s the Vow That Stuck

We met on April 1st, 1998—April Fool’s Day, of all days—and tied the knot just nine months later. Whirlwind? Sure. But from the jump, I knew: this woman wasn’t just a partner; she was my friend. My best friend. We’ve walked hand-in-hand through every twist—joys that make you laugh till your sides ache, valleys that test your soul—and those vows we whispered? We’ve kept them, fiercely.

It’s the kind of companionship that turns ordinary days into something sacred. As the great American poet Ralph Waldo Emerson put it in his essay Friendship: “The only way to have a friend is to be one.” My wife isn’t just along for the ride; she’s the one who sees me clearest, flaws and all, and chooses me anyway. In a world quick to ghost and swipe left, isn’t that the real magic? A friendship forged in fire, lasting because we both show up, every day.

2. Marry Young? Absolutely—If You’re Ready to Build Together

I’ve heard the advice lately: Wait. Stack your career first. Chase those solo adventures, fill your passport with stamps, pad your savings before you even think about merging lives. And hey, if that’s your path, own it—no judgment here. But for me? Marrying young was the smartest leap I ever took. We said “I do” broke as a joke, Taco Bell dinners and all, and built our lives from scratch—together.

It wasn’t a hurdle; it was the launchpad. Everything I’ve chased—a career that lights me up, dreams I’ve dared to dream—it’s all bloomed from that shared foundation. No regrets, no “what ifs” about missed opportunities. Just fewer heartaches, less uncertainty, because we poured the work into us from the start. We grew our love and our life in tandem, turning scarcity into abundance.

This isn’t some modern hack, either. Flash back to 1890, when British essayist and poet Coventry Patmore reflected on love’s enduring power in The Angel in the House: “The wife is the heart of the home, beating time to the music of the world’s great heart.” Patmore was writing in a Victorian world worlds away from ours, yet he nailed it—marriage as rhythm, as partnership, as the beat that propels you forward. We didn’t wait for perfection; we built it, side by side. And friends, if you’re hesitating at the edge, hear this: It’s okay to start small. You can grow big together.

3. A Voice That’s Honest, Loving, and Always in Your Corner

Single life has its freedoms, no doubt—the fierce independence that shapes you, the space to chase your own north star. But marriage? To the right person? It unlocks something deeper: interdependence. A real, flesh-and-blood voice in your life who loves you enough to call you out, cheer you on, and hold the mirror when you need it most.

My wife doesn’t sugarcoat. If I’m veering off course, she’ll say it straight—no lies, no fluff. We talk it through, work it through, and emerge stronger. It’s not always easy; growth rarely is. But that honest feedback? It’s gold. It turns “me” into “us,” and suddenly, you’re more than you were—sharper, kinder, braver.

Of course, this isn’t a one-size-fits-all approach. If marriage doesn’t fit your blueprint right now—or ever—skip ahead, and let’s agree to disagree with grace. But if you’re reading this and feeling that quiet tug, that whisper of “maybe,” let me say it loud: It’s okay. Go ahead and marry the one who sees your soul. Build from that small, sacred place, and watch it expand. Having someone truly for you—honest and unwavering—early on? It’s the foundation that carries you through a lifetime.

I love being married to my wife. I love her. And if these words inspire even one person to chase that kind of love—to see it’s still out there, worth every drop of blood, sweat, and tears—then this post has done its quiet work.

We’ll see you tomorrow for day 16. Keep showing up, friends. You’ve got this—and so do they.

What Do You Want to Be When You Grow Up? (Spoiler: It’s Not What You Think)

~ David Willis ~ Leave a comment

Hey there, friends. How many times have you heard that classic line? What do you want to be when you grow up? Or its close cousins: What do you want to do with your life? Who do you choose to be? If you’re anything like me, you’ve been hit with these questions since you could barely tie your shoes. And if you’re honest, they’ve probably kept you up at night, staring at the ceiling, wrestling with answers that never quite feel solid enough.

I know I have. For years, I’d mull it over, chasing some perfect response that would make everything click. But every time, I’d come up short—defeated, like I’d failed some invisible test. The one thing that kept bubbling up, though, the one concrete thread through all the uncertainty? I want to help people. It’s that simple, and that stubborn. And here’s why: I’ve felt the weight of love poured into my own life—unearned, overflowing, straight from God—and it lit a fire in me to pass it on. To show up for others when they need it most, to be the kind of help that says, “You’re not alone in this.”

Back when I was younger and a whole lot more idealistic, I thought I had it figured out. I spent four years as a music/youth pastor, waving my arms like a mad conductor during worship services and hanging out with teenagers who were navigating the chaos of growing up. I figured that was my lane for helping—guiding folks in the church, pointing them toward something bigger. And don’t get me wrong, that’s noble work. There are people wired for it, called to mentor kids or lead choirs with a passion that lights up rooms. But for me? It started to fray at the edges.

I found myself frustrated, grinding through the routines without the joy that should come with it. The final straw hit when the pastor pulled me aside and said I’d lost the confidence of the deacons. I could quit or be fired. Ouch. That stung deep, and for years, shame wrapped around it like a vine. I beat myself up, wondering if I’d blown my one shot at making a difference. Admitting it wasn’t for me felt like defeat all over again. But looking back? That was the pivot point. It forced me to dig deeper: What does “helping people” really mean? What does caring for them look like when the spotlight’s off?

Here’s a truth that’s reshaped everything for me: Every job—heck, every moment—holds a chance to serve. I love the story comedian Michael Jr. shares about chatting with an auto mechanic during a show. Michael ribs the guy a bit, saying, “Man, fixing cars all day? That must make you leap out of bed every morning.” But the mechanic? He lights up and fires back: “Every single day, I wake up knowing I get to help people reach their destinations—making sure their rides don’t leave them stranded.” Boom. That’s service in grease-stained glory. Tangible, real-world care that keeps lives moving.

And that? That’s the pivot we all need. It flips the script on our everyday grind. In my day job now, “helping” isn’t some grand gesture—it’s picking up the slack so a teammate can breathe easier. It’s stepping up to lead when positive change is needed, sharing the know-how to make things smoother. Or just listening, helping someone see their own blind spots or find words for what they’ve been holding back. It’s not tied to a title or a paycheck; it’s woven into how we show up.

Mother Teresa once said it perfectly: “If you can’t feed a hundred people, then feed just one.” And let’s not forget what Frederick Buechner wrote: “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.” Spot on, right? Helping isn’t a job—it’s a way of life. A daily choice to love people right where they are, mess and all.

So, circling back to that nagging question: What do I want to be when I grow up? Here’s my answer now, clearer than ever—I want to be a follower of Christ. Someone who loves fiercely, who serves without a scorecard. The vocation? That’s just the vehicle. Sure, I chase work that plays to my strengths, stuff that sparks my curiosity and pays the bills. But there’s a world of difference between what you do and how you do it. Nail the “how”—root it in love and service—and suddenly, the “what” stops feeling like a cage.

If we could bottle that and pass it around, imagine the freedom. You could tinker with careers, pivot without panic, make a living in a dozen ways. But without that foundation? Even the dream gig turns hollow. True happiness? It blooms when who you are lines up with what you give.

Just some late-night musings from me to you. What’s stirring in your world? What did you dream of being as a kid? Where’s your journey taken you so far, and what golden lessons have you picked up along the way? I’d love to hear your story—drop it in the comments, shoot me a note. Let’s swap tales and keep the conversation going. Catch you tomorrow.

Embracing Extreme Ownership: A Week in the 7-40 Challenge

~ David Willis ~ Leave a comment

Good evening, friends, and welcome to Day 7 of Round 2 of the 7-40 Challenge! It’s Sunday, September 14, 2025, and I hope your weekend has been as vibrant and fulfilling as mine. I’ve soaked up precious moments with family, tackled some long-overdue goals—like reclaiming my office, as I shared in yesterday’s post—and now, as I stroll under the evening sky, I’m reflecting on the highs and lows of this journey. Tonight, let’s dive into a topic that’s been resonating deeply with me: personal responsibility and the power of owning every step of our path.

Recently, I finished Extreme Ownership by Jocko Willink and Leif Babin, a book that lays out battle-tested strategies for leadership—not just on the battlefield but in business and life. One principle stood out, echoing a truth I also found in listening to my current book,Chase Jarvis’s Never Play It Safe,: the idea that true progress begins when we take full ownership of our actions, successes, and failures. As the great philosopher Ralph Waldo Emerson once said, “The only person you are destined to become is the person you decide to be.” This resonates as I take stock of my 7-40 Challenge goals, seven days into this round, and assess where I’m soaring and where I need to step up.

Let’s break it down with a pragmatic look at my progress:

1. Daily Bible Study and Prayer

This is the cornerstone of my day, the foundation that steadies everything else. I’m reading my Bible every morning and praying consistently, but I’d give myself a B-grade here. I know I can deepen this practice, lean into it more intentionally. It’s not about keeping score but about making this the heartbeat of my life. I’m committed to striving for more, to let this discipline shape my days even more profoundly.

2. Tracking Calories and Hydration

During the workweek, I’m solid—tracking my calories and hitting my water goals. But as the weekend rolls in, the siren call of tasty treats and a looser routine pulls me off track. I’ve missed meals here and there, and while I’m getting my water in, I’m not as consistent as I could be. This is where ownership comes in. As Theodore Roosevelt once declared, “Do what you can, with what you have, where you are.” I’m doubling down on this goal, recommitting to disciplined tracking to propel my weight loss and fitness forward.

3. Daily Hour-Long Workout

Here’s a win I’m proud of: I’ve hit my one-hour workout goal every single day. Most of my exercise has been walking—racking up 12,000 to 15,000 steps daily, which is no small feat. But I know I need to diversify. My body isn’t getting younger, and I’m losing flexibility. It’s time to weave in more strength training and yoga to keep myself limber and strong. Ownership means not just celebrating the wins but pushing to evolve.

4. Practicing Gratitude Daily

Gratitude is a game-changer, and I’m doing well here, though there’s always room to grow. Each day, I’m intentional about reflecting on what I’m thankful for, and it shifts my perspective. But I want to lean in further, to make gratitude not just a habit but a lens for life.

5. Daily Writing

You’re reading the proof of this one! My blog is a daily testament to this commitment, a space where I share successes, ponder setbacks, and connect with you all. Writing has become a habit I cherish, a way to process and grow.

6. Building Creative and Entrepreneurial Ideas

Last week, I focused on setting up my infrastructure—tuning my office space and hardware to create an environment where creativity can thrive. As I move into Day 8 and beyond, it’s time to shift from setup to action. Arranging my office was a start, but real progress comes from diving into the work itself. Ownership means not just preparing the ground but planting the seeds.

7. Reading or Listening to Audiobooks for 30 Minutes Daily

I’m thrilled to report I’ve consistently hit my goal of reading or listening to audiobooks for 30 minutes each day. This habit is paying off faster than I expected—my creativity is reigniting, and my productivity feels like it’s getting a turbo boost. Whether it’s diving into a new book or absorbing insights through audio, this practice is fueling my mind and sparking fresh ideas.

Taking personal responsibility isn’t always easy. It’s tempting to blame circumstances, distractions, or even the weekend’s allure for our slip-ups. But as Willink and Babin emphasize, owning our decisions—especially our failures—unlocks true growth. If I don’t own my missteps, how can I fully embrace my successes? This mindset isn’t just about me; it’s about inspiring others to take charge of their own journeys. As Emerson also said, “Our chief want is someone who will inspire us to be what we know we could be.” I hope my reflections spark something in you to chase your goals with fierce accountability.

So, what about you? How do you embrace personal responsibility in your life? Are you owning your wins and learning from your stumbles? Drop your thoughts in the comments—I’d love to hear your story and join in the conversation. Together, we’ll keep pushing forward. See you tomorrow for Day 8!