How To Manifest for the New Year, According to Positive Psychologists

Welcoming the new year, many of us are considering what we’d like to see in our lives. Maybe you aren’t setting New Year’s resolutions, per se—keeping them is quite the struggle!—or maybe you are. Regardless, you may be thinking about your desires, whether that’s a salary increase, person to date or even a more organized closet.

One of the trendy ways to get what you want is by “manifesting” it, or using visualization and affirmation. While it may sound a little “woo woo” (which may or may not be your thing), psychologists say it has value.

So how can you manifest your 2025 goals? Read ahead for tips from positive psychologists.

Related: 6 Things ‘Lucky People’ Naturally Do, a Psychologist Says

What Is Manifestation?

With manifestation being a buzzword—it was Cambridge Dictionary’s word of the year for 2024— it may help to explain what exactly it entails.

“Manifestation is intentionally believing an idea or outcome will become a reality,” says Dr. Reena Patel, a positive psychologist, parenting expert and licensed educational board-certified behavior analyst. “You do this by focusing your thoughts, beliefs and actions on a desired outcome.”

To be clear, it’s different from just wanting or wishing for something. Dr. Amelia Kelley, a trauma-informed therapist, researcher, author and podcast host of The Sensitivity Doctor, points out how research shows hope makes a difference.

Compared to simply wishing, she sees “hoping” as a place where change can happen.

“There must be a place for ideas to be formed for manifestation to take place, in which something you hope for and have ideas about can be turned from an idea to a potential reality, often through the way you think about the thing you desire,” she explains. “These ideas inform action, and then the goal is likely to develop.”

Related: The Best New Moon Manifestation Rituals for Each Zodiac Sign

What Is the Key to Manifesting?

Besides having hope, the key to manifesting is intentionally pursuing what’s right for you.

“Take pause and be honest with yourself about what is in your path, and this will ensure you are more likely to have success,” Dr. Kelley says. “However, try to think a bit bigger than your narrow scope and look at what is beside the path as well.”

That might look like creating and manifesting positive thoughts, ideas and actions that will help you reach the first step of that goal, she continues.

Dr. Patel agrees that intentionality in your actions, words and thoughts—and them lining up with your desired goal or outcome—is crucial. “You really have to lean into and practice what you are hoping for to make that idea a reality,” she adds.

Related: 5 Signs You’re About to Manifest Your Desires

How To Manifest for the New Year: 9 Techniques, According to Positive Psychologists

With that said, it’s time to get practical and actionable. Read ahead for psychologist-backed steps on how to manifest successfully.

1. Set SMART goals

You may have heard of this acronym before. It suggests setting goals that are specific, measurable, attainable, relevant and time-bound.

“SMART goals are popular for a reason,” Dr. Kelley says. “They make it more likely you will experience positive feedback from accomplishing your goals and knowing they occur because there is a short-term marker to identify (i.e., my goal is to walk 20 minutes per day over the next week, as opposed to hiking the Appalachian Trail with no stepping stones in between).”

2. Celebrate losses with a growth mindset

Dr. Kelley acknowledges this tip will be tough, but she also knows it’s huge for opening up creative channels and manifestation.

“If we see mishaps as stepping stones to our goal as opposed to marked failures or over-personifying by thinking there is something wrong with us, we are more likely to keep moving forward towards what we want,” she says.

For example, maybe not getting one job you want makes you available for another one you’ll like better down the road.

Related: 5 Things Blocking Your Manifestations—and How to Fix Them

3. Speak it into existence

Yep, it’s that simple, in a way. Say what you want, and be specific.

“Research shows that speaking what you want and even having someone you are accountable to (even if just your own journal) makes it more likely you will invest in the outcome,” Dr. Kelley says.

This also encourages creative ideas, she adds, and support from others that can solidify that you’re on the right path.

4. Choose your support system wisely

Speaking of bringing in loved ones, be mindful when choosing who those folks are. How will they react to what you share?

“If someone you are speaking with or sharing your ideas with has a narrow scope of imagination or is likely to shut down your ideas or goals, they may not be a safe person to share your manifestations with,” Dr. Kelley says.

She points to the Brené Brown quote about wanting to be in the “vulnerability arena” with others who are doing the same. The same goes for sharing manifestation goals.

Related: This Tiny Tweak to Your Thinking Can Transform Your Relationships, According to Mel Robbins

5. Create a vision board

Vision boards are basically collages that illustrate your goals, hopes and dreams—and they’re a great way to start off the new year.

“This is a great tool because it visually lays out a desired picture for you,” Dr. Patel says. “It makes your intentions clear and provides you focus and motivation.”

6. Ground yourself

Examples of grounding techniques include imagining you’re in your “happy place,” connecting with nature and listening to music, just to name a few. These activities can help you get in tune with yourself, your feelings and your desires.

“Grounding connects our bodies to the earth and gives us a sense of peace and balance,” Dr. Patel says. “It’s great for our well-being and overall health, and is a great time for connecting, being mindful, visualizing and being intentional.”

7. Say positive affirmations

Beyond speaking your goals into existence, positive affirmations are another great way to express your intentions verbally, according to Dr. Patel.

“You are held accountable when you are writing things down, and it’s a great way to express positive thoughts,” Dr. Patel says.

Plus, research says self-affirmations can even cause physical changes in the brain that lead to positive behavioral changes and better self-image.

Related: 11 Affirmations to Manifest Luck, Based on Zodiac Sign

8. Write a bliss list

AKA, a list of words that make you smile. Dr. Patel encourages keeping this list with you and adding to it as you think of more words. Writing it on your phone or a small notepad are both easy ways to keep that list with you so you can add to it whenever.

Examples of words she mentions are sunshine, your dog’s name and your partner’s name.

9. Write a personal mission statement

What do you value? What do you want from your life, and what steps align with that goal? Spend some time brainstorming and assessing, then write down what you come up with.

“This gives you intention and a clear focus for your goals and desired path,” Dr. Patel explains.

For example, maybe you want to dedicate more of your life to enjoying your single era. To do that, you may record what you want to do in that time (such as seeing friends and enjoying hobbies) and steps to take (such as deleting dating apps).

Related: Why You Should Try the ‘369 Manifestation Method,’ According to a Numerologist

How To Manifest Correctly

When utilizing those nine techniques, keep the following tips in mind.

Have a growth mindset

This increases your capacity for creative thinking and positivity. With a growth mindset, failures aren’t failures—they’re just information about what doesn’t work. They provide a jumping off point for next steps.

“Also remember that goals and targets can change as you learn, so changing your mind is normal and healthy and a good form of boundary-setting,” Dr. Kelley adds.

Give yourself self-compassion

This is another way to stay positive, according to Dr. Kelley. She encourages being kind to yourself.

One way to decipher if you’re doing this, she explains, is to assess whether you would say what you’re saying to yourself to a friend. If it’s too mean to say to them, it’s too mean to say to yourself.

Don’t be afraid to dream big

According to Dr. Kelley, this helps you stretch your limits—and it’s research-backed.

“For example, research shows that answering the ‘what would I do if I won the lottery’ question can increase creativity and give you glimpses into things you truly want,” she says.

List the steps you need to take

From start to beginning. And again, keep it small, manageable and realistic.

Dr. Patel encourages defining the behavior needed to attain your goal and the reward that will be attached. For example, to make friends as an adult, you may join a book club or sports league, or create a profile on Bumble BFF.

Start small

Dream big, but start small. Your SMART goals don’t have to be huge.

“Oftentimes, a mini goal to achieve in a realistic timeline gives us the boost and jump we need to keep going,” Dr. Patel says.

While “manifesting” can sound like a huge, complicated thing, it doesn’t have to be. With some goal setting, mindfulness and meaningful conversations, you can get what you want.

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Sources

• Dr. Reena Patel, a positive psychologist, parenting expert and licensed educational board-certified behavior analyst
• Dr. Amelia Kelley, a trauma-informed therapist, researcher, author and podcast host
• ‘Manifest’ Is the Cambridge Dictionary Word of the Year, Cambridge University on YouTube
• A Literature Review on the Role of Hope in Promoting Positive Youth Development across Non-WEIRD Contexts, Children (2023)
• We Hold Ourselves Accountable: A Relational View of Team Accountability, Journal of Business Ethics
• 13 Grounding Techniques for When You Feel Overwhelmed, Cleveland Clinic
• Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation, Social Cognitive and Affective Neuroscience