What Is a Manifestation Journal?
A manifestation journal is pretty much exactly what it sounds like—a physical journal where you can write down all of the things you’re hoping to attract into your life. The journal can be specifically devoted to manifestation, but it certainly doesn’t have to be—any old notebook will do (it’s about the content, not the vessel). When it comes to said content, you’re generally pretty free to write whatever you want, without any rules dictating how your journaling experience should go. You should, however, be specific in verbalize (or spelling out, in this case) exactly what it is that you’re manifesting. For example, instead of writing about how you want to get ahead in your career in the next six months, be descriptive about where you want to end up and how you want to get there. Once you’ve written an entry in your manifestation journal—no matter how long or short it is—read it over and really try to internalize it. A big part of manifestation is repeating the things you’re looking to attract in the hopes that that will bring them closer to you.
Does Writing in a Manifestation Journal Work?
While there isn’t any specific research on the efficacy of manifestation journals, there have been plenty of studies that have concluded that journaling in general can be a healthy activity. Here are three potential benefits of writing in a journal regularly.
1. It Might Make You Happier
A 2013 study by researchers at the University of Michigan showed that, among people with major depression, journaling for 20 minutes a day lowered their depression scores significantly.
2. It Can Improve Your Communication Skills
Communication is one of those things we could probably all stand to get a little better at. Journaling is one way to do so. Why? It’s a way to practice translating your thoughts into words. According to a Stanford University report, “Both research in the field of writing and writing pedagogy have been built to a large extent on the premise that, as a fundamental discourse process, writing has critical connections to speaking.” Basically, writing can make you a better speaker—simple as that.
3. It Can Help You Be More Mindful
Sitting down and letting your thoughts and ideas flow out of your brain and into a notebook is a great way be mindful. According to Jon Kabat-Zinn, PhD, a molecular biologist and meditation teacher, mindfulness is an “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally.” Proponents say that mindfulness meditation can contribute to stress reduction, improved sleep, heightened focus and increased creativity, just to name a few. According to a 2018 study published in BMJ Open, anxiety may increase the risk of developing cognitive conditions such as Alzheimer’s disease. But study authors suggest that meditative practices like mindfulness (which has been shown to help control anxiety) could potentially reduce this risk.
4 Ways to Start a Manifestation Practice
Manifestation and mindset coach Lea Fuentes suggests these four main steps to begin your manifestation journey:
- Write a list of the things you want to manifest. “I like to encourage people to dream super big and think beyond the way they’re programmed to think,” says Fuentes. “We’re influenced by our parents, and school and so many things, but what would you desire if none of that was affecting you?”
- Write a letter to your future self. Jot down a note to yourself six months from now and pretend your goals have already come true. “[Start with] something closer in reach, maybe one to two monkey bars in front of you,” says Fuentes. “For example, if I was living in a studio apartment, and my dream is to live in a mansion, I wouldn’t write that six months from now, I’m going to live in a mansion, because it’s probably not going to happen that quickly. So I would maybe instead envision something that’s a feasible stretch; maybe I want to live in a one- or two-bedroom [apartment]. I would write about what I would see, feel and experience if I was already there.”
- Meditate. This is an opportunity for you to look at your goals in a big-picture sense. “Play [your goals] for yourself in your mind like it’s a movie,” says Fuentes. “What do I see, what do I feel, what do I experience?”
- Feel gratitude. “When we are grateful or humble, the universe almost always rewards us,” Fuentes says. Integrating it into your practice keeps you at a really high vibration, and when we have high vibration, we attract really positive things to our life.”
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