If your social media feed is filled with gurus urging you to “manifest it” or “speak it into existence,” then you're not alone.
Whether you're looking for love, career success, or a complete lifestyle change, the idea of achieving your goals through manifestation has become increasingly popular as of late.
“Manifesting is the process of changing your thoughts, words, feelings, and beliefs to attract something you want into your life. In its simplest form, it works by intentionally shifting your thoughts and energy to align with your desires so what you want ‘manifests,’” Juliette Kristine, a manifestation coach and intuitive healer, tells TODAY.com.
Of course, manifestation isn't magic, so how does thinking about your goals help you achieve them?
Some enthusiasts point to the “law of attraction,” a theory that positive thoughts attract success, as the root of manifestation. Others note that several studies have demonstrated the psychological and physical benefits of positive thinking.
Even if you're not quite convinced by the spiritual side of manifestation, there are many benefits to dedicating a little extra energy and motivation toward your goals.
“One scientific theory is that when a person focuses their thoughts and emotions on a specific outcome, they are actually influencing their own brain chemistry and behavior in a way that makes them more likely to take actions that align with that outcome,” Anna Yusim, MD, a psychiatrist and executive coach, tells TODAY.com.
When you're particularly focused on your goals, you may be more likely to notice and take advantage of opportunities that will help you achieve them.
Of course, there is also the possibility that manifesting taps into the placebo effect, which can cause people to believe that they see benefits regardless of the actual efficacy of their treatment or intervention.
Either way, experts say that manifestation goes beyond wishful thinking.
“A common misconception of manifestation is that you simply ask out loud for something, and it arrives the very next day,” Victoria Jackson, a certified mindset coach, manifestation guide, EFT practitioner and author of Manifesting For Beginners, tells TODAY.com. “While we can set the intention, the how and the when are for the universe to decide."
Ready to give manifesting a try? Here's everything you need to know about how to manifest your goals, plus expert tips.
How to manifest something
Determine what you want to manifest
First things first: You need to know what you want. Are you looking to manifest love? Money? A new job? Maria Concha, a manifestation coach, speaker, and founder of Manifesting Ninja, recommends taking time to gain clarity on what you want and why.
Create a vision board
Once you’ve chosen what you want to manifest in your life, it’s time to visualize it. Take time to create a physical or digital vision board filled with text and images to help channel your chosen goals. If you want to know how to manifest on paper, Yusim suggests writing down your goals, placing them in clear view and reviewing them daily.
Embody your goal
The phrase “fake it till you make it” applies everywhere, even when it comes to manifesting. Concha recommends asking yourself questions about how the person who has accomplished these goals thinks and acts. As Kristine says, this step is about “becoming the person on your vision board.”
Consider writing about yourself in the present tense as if you’ve accomplished the goal. “The mind doesn’t know the difference between reality and imagination, so by visualizing your dreams as if they are your current reality, your reticular activating system can begin to filter out whatever it doesn’t need to allow you to notice people, places, conversations, and opportunities that will help you reach your goals quicker," Jackson tells TODAY.com.
Open your mind to make sense of how this change will impact your life. Yusim suggests tapping into your five senses to do so. Ask yourself: What does success taste like? What does it sound like? Can you feel it in your life?
Recognize resistance
Just because you made the decision to manifest something doesn't mean your whole brain is on board — right now, at least. Yusim recommends taking time to identify and deliberately work through these blocks.
“These could be things like fears, limiting beliefs, self-doubt, or attachment. This is almost guaranteed to happen and is often when people ‘give up’ on their manifesting but also where the magic happens,” Kristine adds.
Take action
Manifesting isn't magic — you still have to take initiative to achieve your goals, whether that involves setting aside a couple minutes to swipe through the dating apps or finally submitting the application you've been avoiding.
Whatever your goals are, determine the actionable steps to achieve them. Concha recommends tackling at least one step a week to build momentum. But if you really need a push, Yusim says to enlist an accountability buddy to help keep you on track.
What to do (and not to do) while manifesting
Outside of the steps listed above, a series of habits can impact your manifestation journey. Below are a few practices to be aware of as you go, according to the manifestation experts.
What to do
- Meditating
- Practicing gratitude
- Treating yourself with care
- Regular visualization
- Patience
- Flexibility
What not to do
- Excessive negativity
- Obsessing over the outcome and when it will occur
- Lack of action toward goals
- Rigidness
