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What is a Manifestation Journal and How It Trains Your Mindset

Arif is an entrepreneur who left his steady job at a bank during the pandemic. His businesses include currency trading and freelance writing

Anyone who has ever wanted to improve the quality of their lives in whatever aspect has probably heard of the term ‘Law of Attraction’. It is a term thrown around a lot especially in the self-help industry. It is basically a philosophy where it is believed that positive thoughts will attract positive things into your life and negative thoughts will attract negative things into your life.

As I learned and practiced certain ‘Law of Attraction’ techniques, one concept has really caught my eye. That is ‘Manifestation Journaling. It is where the power of your mind, spirituality, and writing meet.

Journaling can help you formalize your thinking

Journaling can help you formalize your thinking

What is a Manifestation Journal?

Well, manifestation journaling is pretty self-explanatory. It is a physical act of writing down all the things you want to manifest in your life. May it be a new car, a promotion in your job, or even to meet the love of your life. All it takes is the simple act of journaling those wants and desires into a notebook or piece of paper and reading it back to yourself everyday.

This exercise is deeply connected to spirituality whereby it is philosophised that the act of writing your desires down is meant to put you in sync with the frequency of the universe, thus making your desires manifest themselves into reality.

Now, let's just be clear. I am absolutely not saying that if you write down “I want a Ferrari”, then a nice red shiny Ferrari sports car is going to magically appear in front of your house.

However, I am simply exploring the psychological effects of journaling and goal-setting that can actually be achieved through this spiritual exercise. But before that, let’s talk a little bit about the actual process of Manifestation Journaling.

You can manifest your desires through the Law of Attraction

You can manifest your desires through the Law of Attraction

How It Works

Well, first of all, you need a pen and a notebook or piece of paper (if it wasn't obvious already). Then you just simply write down the things you want in life in hopes that it would manifest themselves into reality over time. Now, there are no actual rules that govern your list of ‘wants’, however, it is important to be as specific and descriptive as possible. For example, don't just write “I want a job promotion”, instead write down exactly the job position that you’re after and the specific timeline in which you are going to achieve it. It has to be clear in your mind that what you write down can be internalized by your subconscious.

Write a few of your desires down and make sure to verbalize them at least once a day. It is often advised to do so once in the morning and once just before you go to bed.

A common practice that is used is writing them down in the present tense starting with the words, “I am certain” followed by whatever intention you want to be manifested. For example:

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“I am certain that will be promoted to Sales Manager this year”,

“I am certain I will buy my dream cabin house by the lake next year”

These are just some simple examples. Feel free to go into as much detail as you want and elaborate on them. You can talk about why you want those things, how you’re going to get them and how it makes you feel.

The concept of manifestation journaling is to bring something that is palpable into your realm of reality through attraction and belief. Just like the aforementioned ‘Law of Attraction’ (which is based on the concept of religion and the metaphysical), it is believed that people and their thoughts have their own ‘energy’. And through the act of matching that energy with that of the universe, one could improve their health, wealth, and personal relationships.

Manifestation journaling is not really about controlling the timeline or the process of things that you want to happen. It’s more about letting it go and allowing the universe to make it happen through the ‘Law of Attraction’.

Write down your desires and internalize it

Write down your desires and internalize it

Benefits of Manifestation Journaling

While there is no scientific evidence to prove the efficacy of manifestation journaling specifically, writing and goal setting (which are key aspects of manifestation journaling) has shown to provide many advantages.

It Helps With Mental Health

There is an abundance of evidence that shows that journal writing therapy can improve one’s mental health. It helps people acknowledge and manage the emotions that they are feeling at any given moment. It also helps reduce stress as the act of writing allows one’s emotions, anxieties, and thoughts to flow externally into the pages of their notebooks. Thus, allowing them to reflect back on those emotions and truly investigate the intrinsic reason as to why they feel a certain way. It is the constant act of externalizing (writing) and then internalizing (reflecting) of one’s thoughts that truly is the key benefit when it comes to journal writing therapy.

Journalist Michael Grothaus notes that there are studies that indicate journaling and writing can help strengthen the immune system, lower blood pressure, and improve the quality of one’s sleep.

There is also evidence that suggests journaling can also help those suffering from anxiety and depression,

Psychologist Barbara Markway states that “There is no better way to learn about your thought processes than to write them down”

This plays right into the concept of Manifestation Journaling. Since there are no rules to dictate how your journaling experience will be, you can first write about the negative thoughts that you have, then write about the positive thoughts that you want to later manifest.

Writing down your goals or things you want to manifest instills positive affirmations into your mind and helps to calm it — letting go of negative thoughts.

Journaling can help with mental health issues like depression and anxiety

Journaling can help with mental health issues like depression and anxiety

Improves Communication

Writing is formalized thinking. Putting your thoughts, opinions into paper allows you to engage with those thoughts and investigate any given problem at hand, and then allowing those thoughts to manifest themselves through spoken words. Famous clinical psychologist and academician Jordan Peterson says that writing helps one to be precise in their speech — allowing you to be taken seriously.

It is important to phrase one’s sentences extremely carefully when communicating with a family member, colleague, or spouse. This is to ensure that your intentions are laid out clearly and are thoroughly understood by the other party, especially when dealing with a particular problem. Writing helps you achieve that.

One good thing about manifestation journaling is that not only can you write about the things you want, but you can also write about how you’re going to get there. Formalize that process into writing and if you need to communicate that to someone (even to yourself), you know exactly what to say.

Helps you reach your goals

Again, I’m not saying that things will magically happen for you just because you wrote it down. But if you can develop a vision for yourself, at least you are already psychologically moving in the direction you want.

Writing down your goals and how to achieve them is only useful if you actually implement them in real life. You must complement your manifestation journal with actual productive habits that you will execute on a daily basis. You can really achieve what you wrote in your manifestation journal by transmuting those thoughts and desires into a habitually structured way of life by setting a routine — and sticking to that routine no matter what.

Develop a vision for yourself to help you move in the direction you want.

Develop a vision for yourself to help you move in the direction you want.

Write it, Act It

Whether you believe in the energy of your thoughts and the energy of the universe around you or not. Manifestation journaling goes beyond the simple philosophy of the ‘Law of Attraction’. It actually works as a mental exercise to help you navigate through your personal life, career and even relationships. But just like any attempt to better one’s self, it always must be enforced with measurable physical action. So grab that pen and paper and start writing, and once you're done, act on it!


Swati Sharma from India on July 22, 2021:

Arif, this is an interesting article, and your present it in a nice way that is commendable.

I have heard about those techniques but never try, are these techniques really work?

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