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DEEPER DIVE
Leading Your Heart
“You’ve got to want it!” We’ve all heard people say that – sometimes insisting that this kind of
passion and desire is the “the secret to real change.”
That makes sense in a lot of ways...except one: what if you don’t want it? In fact, what if lack of
desire is a big part of the struggle you face?
For most people grappling with a compulsive habit like this one, deep conflicts in their heart (or
core desires) is a big part of the challenge.
This might be pretty important to notice...After all, how well will any of these strategies we’re
exploring in Fortify really “work” if you don’t have enough desire to even try them? In that
situation, will learning a practice like STAR or urge surfing even matter when withdrawal effects
start to spike or an urge comes along?
Maybe. Unless that person is not really feeling the desire to fight right, right?
Clearly, these approaches in Fortify are not some kind of magical techniques holding special
power to get us away from porn. And they cannot operate outside of the approval of your own
heart.
That’s why it could be a big mistake to overlook where your heart is - especially if it’s been
compromised, like a hard-drive. In that case, is there anything we can do to “remove the viruses”
and shape the heart in a better direction?
SCIENCE AND THE HEART
That’s a fair question, especially since historically speaking, the core desires associated with
what we sometimes call “the heart” have not really been a focus of scientists and psychologists,
with the bulk of professional efforts going toward developing different kinds of “cognitive” or
“behavioral” supports that influence thoughts or actions.
But that is starting to change in recent years as more research attention has gone to emotion,
desire and “affective processes” (as scientists call them) - and the role these core desires play in
our perceptions and actions. The short story is that underlying core desires have a tremendous
influence on what we see, think, and do – far more than previously realized. We’ve always
known, of course, that reason, logic and thoughts can shape what we want and end up doing.
What scientists are now discovering is how powerful the influences are in the reverse direction –
for instance, with desires shaping what we think and believe.
Did you know that? Contrary what we usually think, we now know that human beings generally
settle on a desire first – and then arrive at beliefs that justify these desires (and actions in line
with both of them).
If desire is that influential and important, what would it mean to pay more attention to the
question of how to best shape and “train” the wandering heart? (or what one individual called
“the education of our desires”).
MINDFULNESS OF THE HEART
Among those who practice mindfulness meditation, a core practice is noticing when the mind
wanders and then gently (but firmly) bringing it back – over and over – back to the breath or
another anchor in the body.
When it comes to the mind, you see, it’s not a problem that the mind wanders (that’s just what
minds do!) But that doesn’t mean we’re at the mercy of the mind: because it can be trained. As
you escort your own mind’s attention back – over and over – that mental muscle and capacity
grows stronger – just like at the gym.
Could that same type of practice be applied to the heart as well?
The answer is: YES! Interestingly enough, the root word for mindfulness is translated in other
languages as “heartfulness” as well.
Think about what would happen if we could become more aware of when our desires started
wandering…you know, those moments well before using, when a casual interest or curiosity starts
to percolate: “Hmmm….that’s something I’d like to check out online.”
And right then (before going any further), you made it a practice of c hoosing to guide your
desires back to some other place you’ve chosen.
Remember those anchors? How about that life vision we encouraged you to create? Among this
larger dream for the life you really want are surely people, purposes and passions that represent
the perfect places to consciously bring your heart back when it starts wandering.
HOW IT WORKS
Let’s give an example. You’re sitting at work (or school or home) doing the same thing you do on
a normal day, and a thought comes back to you from a pornographic encounter you had a few
weeks ago. You watch the thought and let it pass...but you notice a lingering desire inside to go
there again.
At this point, it’s not a full-on urge or craving – just that early interest and the inklings of curiosity
that sometimes comes. You turn your attention back to the work you were involved in today and
try to get on another track. But you could continue to feel a subtle tug emotionally...calling for
something more.
So after noticing again what is happening, you calmly, but firmly, guide your heart away from the
curiosity - back towards the face of someone you love that you’re looking forward to seeing soon.
For just a moment, you let your heart rest in the image and the reality of this person….
Then you open your eyes – and move on with the rest of your day.
And check it out: That something inside is no longer tugging at you...begging for you to go back
to the place you don’t really want to go.
Have you ever experienced that before? If not, you’ve gotta try some of this!”
It really can work if you give it a try. The problem is that most of us are hardly aware that it’s even
possible to lead and direct the heart in this way.
Now you know! In this simple and deliberate act, you can consciously and proactively tell your
heart the direction you want to go.
And like a little puppy dog, that little heart starts to recognize who’s in charge.
Are you following us here? As soon as you notice your desire is wandering off, you can act:
re-directing, guiding and escorting your heart’s desire away from percolating interest towards
something – anything that provides a firm anchor: A person. A cause. A commitment. A
passion. A higher purpose.
HEART PRACTICE
It can help to write down in a simple phrase your most important anchors to remember (and even
repeat mentally) in these moments of redirection. If you haven’t yet established these, check out
other parts of Fortify where you can write those out and have them ready.
To review, you can break this down into the two steps:
1. Notice when your desires start to wander.
2. Then guide your heart back to the anchor - gently, but firmly.
You could stop at this anchor point, like you would transporting someone to a new location and
dropping them off...pausing just long enough for your heart to “get out of the car” and settle into
this new place.
And then you get moving again.
If you need a little help grounding yourself at the beginning, you can use the first steps of STAR -
stepping back and being conscious of a few breaths.
We realize this isn’t as simple as it looks - and definitely takes practice.
If you need an extra boost to help guide your desires back, some find it helpful to repeat a short
phrase or mantra that captures something about their life vision or one of their anchors. If you
haven’t yet established these, check out the Choice-Habit-Lifestyle video where you can write
that out and have it ready.
PREEMPTING THE HIJACK
Maybe the most important part of this practice is its timing. It works best at the beginning, early
on – when our desires first start to wander. As most people facing this struggle know, once the
heart wanders long enough, it can lose its way to such an extent that a kind of emotional “fog”
sets in where it can no longer clearly discern what it “really wants.” And that’s when we get in
trouble.
But we don’t always have to let it get that far! And there’s something you can do ahead of time
that can preempt it all, which is the really good news: you are in the driver’s seat to make that
happen. You may not feel you’re that great of a driver quite yet: but that’s okay. Because you
can learn!
With a little practice, you can get better and better at noticing when the curiosity or interest f irst
wells up - before it becomes a full physical urge. Picking up on this subtle play of emotion and
sensation is not easy in a swirling, busy, multimedia world around us, but trust us - it’s so worth
getting this down!
This is not some kind of a psychological trick, by the way. There are neuroscientific reasons why
it works. During a full-on urge, signals from the lower part of the brain can quickly spread
through the brain and start to hijack your executive process. But if you notice these early signals,
and consciously redirect your attention away from them, those well-worn brain pathway never
gets full activated! Why? Because you’ve effectively neutralized and “short-circuited” the brain
reaction.
Isn’t that interesting?
That’s why when we “pick up” on the percolating interest or desire early enough, it is so much
easier to respond. This has been proven in other areas as well, by the way. If we can notice
when depression first manifests itself up earlier in the process, we can intervene more easily.
FEELING, BUT NOT FOLLOWING
In precisely the same way, people are learning to preemptively act to guide or escort their
attention away from the early, seductive pull of depression, letting the mental propaganda pass
as they focus their mind and heart in more nurturing directions.
Another similar technique developed by a group called Arbinger has been shown to help people
grappling with painful relationships and anger issues: “Notice when you’re heart is at war, and
bring it back to a heart at peace.”
In each case, you are “feeling, but not following” the play of emotions in the body - and
effectively short-circuiting, as we’ve said, the common habit of the brain.
Research shows that this approach to depression can cuts relapse in half! We think it could make
a big difference for porn relapse as well.
In both cases, those who are most successful keep up at the practice: Watching, noticing, and
guiding their hearts back, over and over.
Over time, this can move strengthen your capacity to lead your own heart – no longer like a
puppet that feels compelled to act on whatever is moving through your heart and mind at any
given time.
It’s time to stop being driven by every passing feeling, curiosity and interest. It’s time to lead your
heart and train it to be in line with your highest and deepest commitments.
So what do you say? Are you ready to take that little puppy and put a leash around it? Let’s
teach that cute, rambunctious thing how to behave like a good little dog.