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If you have an intention, you take a pencil, you write it down, you're actually doing something

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physical, tactile, then you read it silently, then you read it aloud, then you visualize that,

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and you do that over and over and over again. What that will do is then embed that into your

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subconscious. And then these different cognitive brain networks get activated.

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Now, can we unpack that just a minute? Sure. Because everyone that listens to this

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loves to make sure that they just got the instructions from you, Dr. Doty, because I'm

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like hanging on every word. And so there were a couple steps to that, because you had the physical

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pencil, you had the act of writing, you had this moment where if you're watching on YouTube, you

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saw it, but if you're listening, let me describe it. He sat back in his chair, he put his hands kind

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of in prayer at his chest, closed his eyes, and he started talking about repeating the thought.

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Is that the chain of events that you do to encode it in your mind?

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Yes, absolutely.

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So what is, will you walk us through it one more time?

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Yes. So again, what you want to do is to use all of your sensory organs as much as possible

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to embed that intention. So by writing it down, by reading it aloud, by reading it silently,

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by visualizing it, that creates the process where this gets embedded into your subconscious.

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And what happens is once you get this embedded, it activates different parts of your brain.

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And without getting too technical, I'll just mention four of them.

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One is something called the default mode network. This is what happens when your mind wonders or

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you're daydreaming. And it's self-referential because it's internally focused, but it's where

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you create the narrative of who you are or what you want.

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So if you have negative self-talk, if you ruminate, if you are like, I'm never good enough,

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nothing works out for me, things like that don't happen to a person like me.

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I can never get it right. That is in the default mode. Absolutely. And that gets really activated

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and results in rumination for some people. Can I ask you another question? Because one of the

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things that you said at the very, very beginning is you painted this gorgeous picture of the ability

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to leverage the remarkable power of your brain to help you get what you truly desire in life,

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to help you live in heart mode. And you said, it's just about believing it.

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And part of the reason why we have trouble believing it is because of the default mode network and all of

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these stories you've repeated over and over and over again. Is that is that fair to say?

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No, that's exactly correct. And can we can reprogram or we can lay down a new track?

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Oh, absolutely. And it's available 24 seven. And it doesn't matter what's happened to you before.

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You know, so many people get fixated. Well, I don't deserve this because of we all deserve it.

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So once this gets embedded and you create the narrative of who you want to be or how you see

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yourself, what you're doing is you're creating salience. Okay, what's that word mean? It means

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making it important. Okay. Once something is important, this activates what we call our task

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positive network. And the task positive network has three parts. It has the salience network.

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It has the attention network. And then it has the executive control network. And once something

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is salient, what you're basically saying is this deserves my attention. And by doing it in a very

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specific way, then that becomes important to you, that gets embedded into your subconscious as something

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to pay attention to. Once that is defined as something important to you, then that activates your

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attention network. So that then you cognitively focus your attention on whatever that intention is.

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Okay, once those are activated, and I use the analogy in the book, it's as if you've

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have a file cabinet, and you put this file into the file cabinet that says important stuff.

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And once that is there, then the attention network is activated, which is, as an example, a bloodhound

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that says, okay, now there's something there. I need to track this down and figure out what's going on

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here. Then you activate the bloodhound, and then that gets released. And then once that attention is

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focused, then it starts looking around through all the possibilities in your environment. And as soon

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as it identifies one, then your executive control network is activated, which in some ways is the

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thing that chases down what is in your subconscious. This is how it works. There is no magic here.

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This is fundamentally basic neuroscience. And it's something that we all have the ability to master

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by just doing these techniques, whereby you are able to embed your intention, you do it over and

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over. And it's not as if one and done. And what I mean by that is some people wake up and this is

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like a New Year's resolution, I'm going to do this January 1. And then January 1 comes and you already

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fail the first day, you have to not have excessive expectations at first. What I mean by that is these

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are based on habit. What happens with habit? You start small. You don't sit there and say,

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I'm going to lose 100 pounds in the next month. You say, I'm going to try to modify my diet where

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I'm not drinking sodas. That's the first little one. And each of these little wins strengthens you

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to actually then do the big thing ultimately. So you don't start by running a marathon on day one.

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You start by getting up out of bed and walking around the block.