Manifestation: Magical Thinking or Real Psychology

Manifestation has become a pop culture phenomenon, frequently discussed when people talk about their future. While some aspects of manifestation are grounded in real psychological concepts, others, particularly those popularised by influencers, can veer into harmful magical thinking.

In recent years, manifestation has surged in popularity, with self-help gurus promoting it as a way to achieve goals, attract abundance, or find love. Whether it’s visualising success, writing affirmations, or sending positive energy into the universe, manifestation has become a buzzword for a generation seeking control over their lives. But does manifestation have roots in real psychological science, or is it just 'woo'?

This is a question I started pondering 15 years ago while delving deeply into how the brain works. It was February 2007, and Oprah had just featured the book The Secret on her talk show. I hadn’t seen the episode and had never heard of the book, but the following week, three of my patients arrived with copies in hand.

“This is a lot like what you teach us,” they all said.

By Friday, I had ordered the book, and spent the weekend reading it. As a psychologist who helps clients move beyond their past and look forward in life, I immediately saw that much of what The Secret was advocating was based on basic psychological principles. It could help people take steps towards creating better future experiences. However, the book neglected to explain the psychological reasons why these strategies might work, instead replacing the science with mystical terms like 'the law of attraction' and 'manifestation'.

What is Manifestation?

At its core, manifestation is the idea that thinking positively about a desired outcome, imagining it vividly, and believing it will happen can make it a reality.

When framed with the qualifier 'can', there is nothing inherently wrong with this belief on a surface level. The problem, however, is that the pop culture notion of manifesting often omits one crucial step in creating future experiences—taking action. Moreover, the popular version of this idea fails to account for the many events outside of one’s control and the biological and psychological obstacles that can arise when trying to change a belief about one’s current reality, which may differ significantly from the desired one.

I delved into the neuroscience behind how we change and create new future experiences, and found that while there are elements of manifestation that can be linked to well-researched psychological phenomena, they are often misrepresented.

The Science Behind Positive Thinking

Research in psychology, particularly in the areas of cognitive-behavioural therapy (CBT) and future-directed therapy, has shown that our thoughts significantly impact our emotions and behaviours. This is central to manifestation practices: if you believe something positive will happen, you may behave in ways that increase the likelihood of it happening.

For example, self-fulfilling prophecies occur when our beliefs influence our actions in ways that bring those beliefs to life. If you are confident that you will ace a job interview, you may approach it with greater confidence and enthusiasm, which in turn improves your chances of success. This is not magic; it is psychology.

Visualisation: A Proven Technique

One of the more tangible aspects of manifestation is visualisation—mentally rehearsing an outcome as though it has already occurred. Research in sports psychology shows that visualisation can enhance performance. Athletes often use this technique to mentally prepare for competition, imagining themselves achieving their goals before they even step onto the field.

Studies show that the brain does not always distinguish between real physical actions and vividly imagined ones. When individuals visualise a specific goal, the brain activates neural networks similar to those used when performing the task. This is where manifestation overlaps with psychological techniques such as mental imagery, frequently used in therapies like CBT.

Human beings are naturally wired for optimism. This optimism bias encourages us to focus on potential positive outcomes rather than dwelling on negative possibilities. A hopeful outlook can increase resilience, motivation, and even health, as optimistic individuals tend to engage in behaviours that support their goals. Manifestation taps into this mindset by encouraging people to believe in positive outcomes.

The Catch: Action is Essential

However, optimism alone is not enough. Positive thinking must be paired with practical action. Simply visualising success without effort will not lead to meaningful results. Psychological research highlights the importance of effort and strategy in achieving goals, aligning more with Carol Dweck’s 'growth mindset' model. This concept emphasises that progress comes through hard work, learning, and adaptation—not just belief.

In its pop culture form, manifestation is largely oversold. It perpetuates the notion that we can think our way to success without acknowledging the hard work, practical steps, and often sheer luck involved. However, elements of manifestation, such as positive thinking, visualisation, and optimism, are grounded in scientific principles.

While you cannot simply 'manifest' your way to a better life by thinking positive thoughts alone, adopting an optimistic outlook, visualising success, and combining belief with concrete action can certainly help you get closer to your goals. Manifestation may not be magic, but it is not entirely nonsense either—if you focus on the science behind it.

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