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In recent years, manifestation has exploded into popular culture, with influencers and self-help gurus promoting it as a method to achieve goals, attract abundance, or find love. Whether it’s visualizing success, writing affirmations, or sending positive energy to the universe, manifestation has become a buzzword for a generation seeking control in their lives

But is manifestation just woo, or does it have roots in real psychological science?

This is a question I started asking 15 years ago while I was intensely learning about how the brain works with a team of neurosurgeons at Cedars Sinai Medical Center in Los Angeles.

It was February 2007 and Oprah had just featured the book The Secret on her popular talk show. I didn’t see the show and had never heard of the book, but the next week three of my patients showed up with it in their hands.

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

By Friday, Amazon had delivered the book to my doorstep, and I read through the weekend.

As a cognitive psychologist who helps my clients leave their past behind and look forward in life, I immediately saw how much of what the book was telling people to do was based on basic principles of psychology. It could help them take steps to create better future experiences. However, it had left out all the psychological explanations for why these strategies could work and had instead replaced the real why with The Secret, and was using non-science-based mystical terms such as the law of attraction and manifestation.

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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.

If used with the qualified term "can," then on a very surface level there is nothing inherently wrong with this belief.

The problem that makes it seem like magical thinking is that the pop culture idea of manifesting often leaves out one of the primary steps in creating future experiences, which is taking action. Also in its popular form, this idea usually doesn’t account for the many events that happen that are outside of one’s control, nor does it seem to take into account the many real biological and psychological obstacles that one bumps into when trying to change a belief about a current reality that is different from the one they are trying to envision.

Because I thought my patients and anyone else who was confused by this book deserved better, I dug into the neuroscience of how we change and create new future experiences, and the reality is there are elements of it that can be linked to well-studied psychological phenomena.

The Science Behind Positive Thinking

Research in psychology, especially in the field of cognitive therapies such as cognitive-behavioral therapy and future-directed therapy, has shown that our thoughts significantly impact our emotions and behavior. This idea is central to manifestation practices: if you believe something good will happen, you may behave in ways that increase the likelihood of it happening.

For instance, self-fulfilling prophecies occur when our beliefs influence our actions in a way that makes those beliefs come true. If you’re convinced that you'll ace a job interview, you might enter it with more confidence, poise, and enthusiasm, which in turn increases your chances of success. This isn't magic; it's psychology.

Visualization: A Proven Technique

One of the most tangible aspects of manifestation is visualization—mentally rehearsing an outcome as if it has already occurred. Research in sports psychology has shown that visualization can enhance performance. Athletes frequently use this technique to mentally prepare for competition, seeing themselves succeeding in their goals before they even step onto the field.

Studies reveal that the brain doesn’t always differentiate between actual physical actions and vividly imagined actions. When people visualize a specific goal, the brain activates similar neural networks as when they're actually performing the task. This is where the science of manifestation intersects with psychological techniques like mental imagery, often used in therapies like CBT.

The Role of Optimism Bias

Human beings are naturally wired for optimism. This optimism bias helps us 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 behaviors that support their goals. Manifestation taps into this mindset, encouraging people to believe in positive outcomes.

But here’s the catch: optimism alone is not enough. Positive thinking must be paired with practical action. Merely visualizing success without effort will not lead to meaningful results. Psychological research underscores the importance of effort and strategy in achieving goals, aligning more with the growth mindset model developed by Carol Dweck, Ph.D. This concept emphasizes that progress comes from hard work, learning, and adapting, not just belief.

When Manifestation Becomes Magical Thinking

Manifestation becomes a form of magical thinking when the belief that simply wishing for something can make it so, without any real effort. Psychological science is clear that this kind of thinking can be harmful. If people believe that all they need to do is visualize a new job, relationship, or life success, they may avoid the necessary steps to achieve those goals.

Moreover, manifestation as a practice might lead to blaming the victim. If we assume that our thoughts create reality, it follows that anyone facing hardship—whether it's illness, financial difficulty, or relationship breakdown—brought it upon themselves by not thinking positively enough. This mindset can be emotionally damaging and oversimplifies complex life challenges.

So, Is Manifestation Woo or Real Science?

Manifestation, in its pop culture form, is mostly woo. It oversells the idea that we can think our way into success without acknowledging the hard work, practical steps, and sometimes sheer luck involved. However, there are elements of manifestation—like positive thinking, visualization, and optimism—that have solid scientific backing in psychology.

The takeaway? While you can’t simply “manifest” your way to a better life by thinking good thoughts alone, adopting a positive outlook, visualizing success, and pairing belief with concrete action can definitely help you get closer to your goals. Manifestation may not be magic, but it’s not all nonsense either—if you focus on the science behind it.

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