Tag: self-improvement

Breaking Free: Conquering Old Habits and Savoring Success in the 7-40 Challenge

~ David Willis ~ Leave a comment

Hey there, welcome to my corner of the internet, where I’m chronicling my wild ride through the 7-40 Challenge. For those just tuning in, this is my self-crafted quest: committing to seven key habits over 40 straight days to realign my life, smash through goals, and dial in that perfect daily rhythm. We’re at day 23, and let me tell you—it’s been a game-changer. I’ve shed 10 pounds, devoured an entire book (and I’m already a quarter through the next one), and religiously tracked my food intake for over three weeks. These wins might sound modest to some, but for me? They’re needed victories, stacking up like bricks in the foundation of a stronger, more intentional me.

Today, I want to zoom in on one habit that’s been a real breakthrough: my evolving relationship with food. But before we dive into the triumphs, let’s rewind a bit. Food isn’t just fuel for me—it’s a passion. I adore eating it, cooking it, inhaling its aromas, admiring its colors, and chatting endlessly about it. I daydream about meals, experiment with recipes, and revel in the joy it brings. Did I mention I really like food? Yeah, it’s that deep.

This love affair has roots that run way back to my childhood. There were sunny days and stormy ones, and during the tough stretches, food wasn’t always abundant. We never went hungry—there was always something—but options were slim, often boiling down to staples like Ramen or boxed mac and cheese. To this day, those trigger an instant “no thanks.” Those experiences etched a lesson into my soul: scarcity hurts. Fast-forward to now, and I’ve become a flavor explorer. Savory, sweet, American classics, Indian spices—I’ll try it all, make it from scratch, or hunt it down. Food became my playground, but also my crutch.

Here’s the raw truth: Pairing that early scarcity with my sheer delight in eating created an unhealthy loop. I’d overeat, pile my plate sky-high, or feel this nagging fear of “not enough,” even when my fridge was stocked. It’s irrational—I haven’t skipped a meal by accident in ages—but that old whisper lingers: Food equals comfort. Security. Safety. My amazing wife can vouch for the relapses; I’ve had moments where portion control went out the window. But as the saying goes, the first step to change is acknowledgment. I own it. I’m tackling it head-on. And I’m determined to forge a healthy bond with food, no ifs, ands, or buts.

As Aristotle wisely put it, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”  That’s the mantra fueling my progress. 

Over the years, I’ve chipped away at this cycle, but the real magic in this challenge? A simple, liberating discovery: I can indulge in whatever I crave—as long as it fits within my daily calorie budget and macro goals. This approach hands me freedom and flexibility to enjoy those bold flavors without derailing my path. Tools like MyFitnessPal have been a lifesaver, making tracking effortless and insightful.

The key? Pinpoint the root cause, craft a straightforward plan, and build in grace for the inevitable slip-ups. Over-calories days happen—life’s not perfect—but I keep them rare, focusing on steady progress over flawless perfection. Slow and steady wins the race, right? It’s about identifying those sneaky insecurities from the past and refusing to let them steer the ship. As C.S. Lewis once said, “There are far, far better things ahead than any we leave behind.”  Lewis was talking about Heaven (which I agree with him on), but the same principle applies. 

And let’s talk moderation—because who better to chime in than culinary icon Julia Child? “Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.”  This mindset shift has turned food from a potential enemy into an ally, helping me savor without excess.

If my story resonates, pause and reflect: What’s anchoring you down from your dreams? Is it a lingering habit, an old insecurity popping up like an uninvited guest? What bold step can you take to face it square? For me, naming it and strategizing was the unlock. I won’t let ghosts from yesterday dictate tomorrow’s choices. 

So, here’s to progress, not perfection. Join me in the challenge—whether it’s day 1 or 23 for you. Share your hurdles in the comments; let’s inspire each other to break those cycles and step into our best selves. You’ve got this. Onward! 

Day 21 of the 740 Challenge: Grit, Authenticity, and the Drive to Transform

~ David Willis ~ Leave a comment

Hey there, friends—welcome to Day 21 of the 740 Challenge. I hope this post finds you in a great spot today. Maybe you carved out some rest over the weekend or knocked out those tasks you’ve been meaning to tackle. As for me, I’ve been deep in the grind, chasing my seven daily goals over these 40 days. It’s been a wild ride—part adventure, part self-discovery.

Let’s get real: this journey isn’t easy. The urge to cut corners or half-effort it creeps in when things get tough. But transformation doesn’t happen by dialing it in. As Winston Churchill once said, “Success is not final, failure is not fatal: It is the courage to continue that counts.” That’s the fire I’m holding onto. I’m not here for quick fixes—I’m here to reshape parts of my life that have been begging for change.

For some transparency (because keeping it authentic is everything), I’m a two-time cancer survivor. For the last seven years, I’ve worked hard to take care of my body. I’ve been lifting weights, building muscle like never before. But here’s the truth: I didn’t watch my eating habits closely enough, and I hit nearly 300 pounds. After my last round of chemo, I was down to 215—not a place I want to romanticize, just a reference point. My goal? Around 240 pounds, lean, muscular, and with solid cardio health. This week, I saw 285 on the scale, and while that’s progress, I’ve watched it tick back up before. It’s a wake-up call that knowing what to do isn’t enough—doing it consistently is.

I know the formula: stay disciplined with my calorie intake, be intentional with daily exercise, and hydrate like it’s my job. When I nail that combo, the scale moves the right way. It’s simple, but it takes grit. Now in my mid-40s, I’m likely stronger than I’ve ever been, thanks to years of lifting. But my body’s older, slower to recover, and my cardio needs a boost. This challenge is my reset: a deliberate blend of food, water, and movement to build myself up while getting lighter.

This isn’t just about the physical, though. I want these posts to inspire you, to spark ideas that push you forward. At the same time, I’m keeping it real about where I’m at. So many of my goals—physical, creative, professional—have been on hold for too long. I’m hungry for transformation across the board. I want to take charge of my business life, seize initiative, and make the next right choice, every single time. As the legendary Maya Angelou once said, “You may encounter many defeats, but you must not be defeated.” That’s my focus—staying true to my journey while pushing through setbacks with unwavering determination.

Imagine this: rediscovering my creative fire, figuring out how to juggle side hustles with my day job, and building something sustainable. It’s messy, it’s uncertain, but it’s me. I’m moving forward with purpose, one step at a time. Friends, if you’re feeling that itch for change—whether it’s your health, your passion projects, or a bold career move—know you’re not alone. Confucius said it best: “It does not matter how slowly you go as long as you do not stop.” Let’s keep grinding, stay authentic, and transform together. What’s your next right choice today? Share it in the comments—I’d love to hear.

Until tomorrow, keep pushing forward. You’ve got this.

Day 20 of the 7-40 Challenge: Rediscovering Focus and Embracing Authenticity

~ David Willis ~ Leave a comment

Hey there, friends! Welcome to Day 20 of my 7-40 Challenge—a 40-day journey where I’m committing to seven daily habits to sharpen my skills, clarify my priorities, and make real progress on what matters most. We’re at the halfway mark, and I’m going to be real with you: I’m feeling a bit discouraged. But this isn’t a story of defeat—it’s a raw, honest reflection on staying true to my goals and reigniting the fire to keep going. Let’s dive in.

The Struggle Is Real

Life is busy. There’s no sugarcoating it. Between work, family, and the endless stream of notifications, it’s so easy to get sidetracked. I set out on this challenge to focus on what’s important, but 20 days in, I’m realizing how tempting it is to let distractions take the wheel. Some days, I get to the end of the day and see a to-do list that’s still glaring at me, unfinished. It stings. I’ve made progress, don’t get me wrong—but I know I can do better. I want to do better.

The truth is, anything worth doing is worth doing well. I’ve heard that saying my whole life, and it’s hitting home hard right now. So, as I stand at this halfway point, I’m taking a moment to reflect on my seven habits, recommit to my purpose, and sharpen my focus for the next 20 days. Let’s walk through each goal together—not just to hold myself accountable, but to remind myself (and maybe you) why these things matter.

My Seven Habits: Why They’re Worth It

Here’s a breakdown of the seven daily habits I’m working on, why they matter to me, and where I need to step up my game.

1. Bible Study and Prayer
Every morning, I start my day in God’s Word. This habit is my anchor—it sharpens my mind, aligns my heart, and sets me up to be a light to others. I want to live out His will and make a positive impact. This one’s been non-negotiable, and I’m proud to say I’ve stuck with it. It’s not just a task; it’s a lifeline that keeps me grounded.

2. 60 Minutes of Exercise
Here’s where I need to get real. My goal is 60 minutes of intentional exercise daily, but my Apple Watch sometimes gives me credit for “exercise minutes” when I’m just walking or moving around. That’s not what I signed up for. I want focused, purposeful workouts to get stronger and healthier. For the second half of this challenge, I’m recommitting to making exercise a priority, not an afterthought.

3. Drinking 100 Ounces of Water
Okay, why is this so hard? I love my coffee and tea, but hitting 100 ounces of water every day feels like climbing a mountain. I’m struggling to stay consistent, so I’m setting a new mini-goal: 64 ounces by lunch. It’s time to stop making excuses and hydrate like I mean it.

4. Logging My Calories
This one’s been a win. I’ve tracked my calories every day, and it’s giving me a clearer picture of my eating habits. Some days, I’m on point; others, when I’m tired or craving comfort food, my calories creep up. My bigger goal is to get fit and feel good in my body, so I’m going to keep fine-tuning this habit to stay on track.

5. Practicing Gratitude
Gratitude isn’t just saying “thank you”—it’s a call to action. It’s about being so thankful for the blessings in my life—my family, my work, my home, my friends—that I’m moved to do good and love others well. I wrote about this on my blog recently, and it’s a reminder that gratitude should fuel excellence in everything I do. I want to lean into this even more, showing my thankfulness through my actions.

6. Reading or Listening to Audiobooks for 30 Minutes
This habit has been a joy. Whether I’m walking or chilling, I’ve been diving into audiobooks for at least 30 minutes a day. I finished Creative Calling by Chase Jarvis and started Building a StoryBrand by Donald Miller (the 2.0 version). These books are sharpening my mind and sparking new ideas. I’m excited to keep this going and see where it takes me.

7. Writing or Creating for My Personal Business
Every day, I’m writing on my blog, recapping my 7-40 Challenge journey. This isn’t just about checking a box—it’s about sharing my story to encourage and motivate others. But I want to get clearer on my message. These habits aren’t random; they’re about becoming a better version of myself so I can inspire others to do the same.

Refocusing for the Finish Line

As I look at these goals, I’m reminded that they’re not just tasks—they’re investments in who I want to be. Distraction only creeps in when I lose sight of that. By walking through each habit, I’m reigniting my motivation and sharpening my focus for the next 20 days. I’m not here to cram these habits into the margins of my day; I’m here to make them the heartbeat of my routine.

So, what’s the takeaway? Authenticity and focus go hand in hand. Being honest about my struggles—whether it’s getting distracted or struggling with water intake—helps me realign with my purpose. This challenge isn’t about perfection; it’s about progress. It’s about showing up, even when it’s hard, and choosing to do the work that matters.

Your Turn: What’s Your Focus?

I’m heading into the second half of this challenge with renewed energy, ready to tackle these habits with intention and excellence. But I want to hear from you. What are you working on? Is your focus razor-sharp, or are you wrestling with distractions like me? Drop a comment below and share your journey—I’d love to hear how you’re staying motivated and what’s keeping you going.

Here’s to Day 21 and beyond. Let’s do some good work!

Day 17 of the 7-40 Challenge: Let Gratitude Light Your Fire

~ David Willis ~ Leave a comment

Hey there! Welcome to day seventeen of my 7-40 challenge, where I’m pouring my heart into sharpening my skills, building unstoppable momentum, and keeping my eyes fixed on what truly matters. Today, I’m sitting here with a heart so full it might just burst—not from anything grand or flashy, but from the quiet, powerful glow of gratitude. And I want to share that warmth with you, because gratitude? It’s not just a feeling. It’s a spark that can set your whole world ablaze in the best way possible.

Let me paint you a picture. Tonight, I’m reflecting on all the blessings in my life—my faith, my family, the opportunities I’ve been given, and the endless love that surrounds me. It’s like a cozy fire in my chest, warming me from the inside out. And it’s got me thinking about something Albert Schweitzer once said: “At times, our own light goes out and is rekindled by a spark from another person; each of us has cause to think with deep gratitude of those who have lighted the flame within us.”

Those words hit me hard because they remind me that gratitude isn’t meant to sit still. It’s not a quiet moment of reflection that fades when the day ends. No, gratitude is a call to action—a nudge to take that spark and pass it on, to light someone else’s flame and keep the cycle going.

Let’s get real for a second. Gratitude isn’t just saying “thank you” and moving on. It’s about doing something with it. It’s about taking that warmth in your heart and turning it into movement, into impact. For me, that’s been so clear in this season of change. I recently made a big move—new city, new job, new chapter. My old job? It was good. It had its highs and lows, familiar faces, and steady routines. I was grateful for it, truly. But deep down, I knew I needed a change. I wanted to be closer to family, to step into something that felt like a better fit for who I am and who I’m becoming. And then this new company came along and gave me a chance. A real chance to shine. I’m so thankful for that—not just for the job, but for the opportunity to show up, work hard, and prove that their trust in me wasn’t misplaced.

That gratitude? It didn’t just make me smile on day one and call it a day. It lit a fire under me. It’s pushing me to bring my A-game, to add value, to lift others up as I go. I want to earn every opportunity I’m given and create more for those around me. That’s what gratitude does—it moves you. It’s not about chasing rewards or recognition. It’s about saying “thank you” by doing good with what you’ve been given. It’s about keeping that cycle of thankfulness alive, sparking it in others so they can feel it too.

So, here’s my challenge to you today: pause for a moment and think about what’s filling your heart with gratitude. Maybe it’s the people who’ve believed in you, the small wins that keep you going, or the simple beauty of a sunrise that reminds you life is good. Whatever it is, hold it close. Let it warm you. And then—here’s the important part—do something with it. How can you turn that gratitude into action? Maybe it’s a kind word to someone who needs it, a helping hand, or a bold step toward a dream you’ve been holding back on. Whatever it is, let gratitude be your fuel.

I’d love to hear from you. What’s got your heart glowing with thankfulness today? And how are you turning that gratitude into something real, something that moves the needle for you or someone else? Drop it in the comments below—let’s inspire each other and keep this spark alive.

Here’s to day seventeen, to gratitude that moves us. I’ll see you tomorrow for day eighteen, ready to keep this journey going strong. Keep shining, friends—you’ve got this!

Day 16 of the 7-40 Challenge: Keep Going, Even When You’re Tired

~ David Willis ~ Leave a comment

Hey there, dream-chaser! Welcome to Day 16 of my 7-40 Challenge—a 40-day journey where I’m committing to seven daily habits to bring my goals to life. Today, I’ve got a confession: I’m exhausted. Bone-tired, ready-to-crawl-back-to-bed kind of tired. But here’s the thing—I’m not giving up. And neither should you. Let’s talk about pushing through, staying focused, and chasing our dreams, even when the going gets tough.

The Comfort Trap: A Familiar Foe

We’ve all been there. When life gets hard, when fatigue sets in, it’s so tempting to slip back into our comfort zones. For me, that used to mean diving under the covers, scrolling endlessly through social media, or reaching for a snack to numb the discomfort. I’ve spent parts of my life as a comfort seeker, dodging the hard stuff in favor of what feels easy. But here’s what I’ve learned: comfort is the enemy of progress. I want progress.

As the great philosopher Plato once said, “We are twice armed if we fight with faith.” Faith in ourselves, in our goals, and in the process—it’s what keeps us moving forward when every fiber of our being screams for rest. The old me would’ve given in to that scream. The new me? I’m choosing to show up, tired or not.

Doing It Tired, Doing It Hurting, Doing It Anyway

Part of building a daily habit set—like my 7-40 Challenge—is being unwavering. It’s about showing up for yourself, even when you’re not at your best. Today, I’m tired. My body’s aching, and my bed is calling my name. But I’m not listening. Why? Because I know that the tiredness will pass, but the regret of giving up won’t.

I’m committing to finishing my seven habits today—my workout, my water intake, my goals—before I let myself rest. And here’s the good news: I will get to rest. I’ll sleep soundly tonight, wake up tomorrow, and go after it again. The fatigue is temporary, but the progress? That’s is non negotiable.

A Lesson from the Past: The Power of Relentless Pursuit

Let me take you back to a moment that still inspires me. Thirty years ago, I was a high school junior with a dream: to make the All-State Choir. I’d tasted defeat the year before as a sophomore, and it stung. But that summer, I decided failure wasn’t an option. The choir clinic I needed to attend cost money—money I didn’t have. So, I got to work. I mowed lawns, hustled, and saved every penny until I could afford it. I practiced relentlessly, poured my heart into every note, and when tryouts came, I made it. I stood on that stage, a member of the All-State Choir, because I refused to let anything stand in my way. I have applied that o other pursuits over the years with similar outcome, but there have been times of the opposite. I have to focus on the good days and let them be my choice.

As Nelson Mandela once said, “It always seems impossible until it’s done.” That’s the mindset I’m bringing to my 7-40 Challenge. In just 16 days, I’ve lost over 10 pounds by staying consistent—drinking my water, hitting my hour-long workouts, and keeping my eyes on the prize. I’m tired, sure, but I’m also stronger, healthier, and closer to my goals. The principle is the same now as it was back then: when you know what you want, you don’t let obstacles—whether it’s fatigue, doubt, or setbacks—stop you.

Your Turn: What’s Your Goal?

So, let me ask you: What’s your goal? What dream are you chasing? Are you showing up for it every day, even when it’s hard? Are you holding yourself accountable, or are you letting excuses creep in? I want to hear from you. If you’re crushing it, share your story—I could use the inspiration! If you’re struggling, let’s talk about it. Frustrations are part of the journey, but they don’t have to define it.

You, reading this right now, are part of my accountability. Knowing you’re out there, cheering me on, holds me accountable. I’m grateful for you—more than you know.

Keep Going, Keep Growing

Day 16 of the 7/40 Challenge is almost in the books, and I’m not done yet. I’ll finish my habits, push through the tiredness, and wake up tomorrow ready to tackle Day 17. The road to our dreams isn’t always easy, but it’s always worth it. As Winston Churchill once said, “Success is not final, failure is not fatal: it is the courage to continue that counts.”

So, let’s keep going—tired, hurting, or otherwise. Let’s chase our goals with everything we’ve got. Here’s to Day 16, to progress, and to the unstoppable spirit inside us all. I’ll see you tomorrow for Day 17. Keep shining!

What’s your goal? Drop it in the comments, share your wins, or let me know what’s holding you back. Let’s inspire each other!