Affirmations and manifestations: Practice them to focus on positives, turn desires into reality

Ever encountered that friend who swears by manifestations and affirmations? Curious about what they can do to your self-belief and positivity? Both affirmations and manifestations have gained popularity as tools for personal growth and achieving goals. Affirmations focus on reprogramming your mindset to foster self-belief and positivity, while manifestations centre on aligning your thoughts and actions with your desires to bring them into reality.

Both practices are rooted in psychology and mindfulness, making them powerful tools for personal transformation when used correctly.

Let’s look at how you can embrace a more empowered version of yourself and bring your dreams closer to reality.

• What are affirmations?

Affirmations are positive, declarative statements aimed at challenging and replacing negative or limiting thoughts. These statements help reshape your mindset by encouraging self-confidence and a more optimistic outlook on life. Repeated regularly, affirmations can train your brain to focus on the positives, helping you overcome self-doubt. For example, saying “I am capable and deserving of success” helps counteract the fear of inadequacy or failure.

How they work: Affirmations capitalise on the brain's neuroplasticity—the ability to form new neural pathways based on repeated thought patterns. Research published in the Social Cognitive and Affective Neuroscience journal found that self-affirmation activates the brain's reward system, reinforcing positive thinking and motivation.

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• What is manifestation?

Manifestation involves turning your desires into reality by focusing your energy and actions on achieving specific goals. It combines visualisation, intention-setting, and proactive steps to attract what you want.

The concept is often linked to the law of attraction, which suggests that positive thoughts and beliefs attract positive outcomes. For example, visualising yourself excelling in your dream job while actively taking steps like applying for positions or enhancing your skills aligns your energy and efforts toward achieving that goal.

How it works: Manifestation blends psychological principles, such as goal-setting and visualisation, with mindfulness practices. A study published in Behavior Research and Therapy found that visualising success enhances self-efficacy, or belief in one’s ability to achieve a goal, increasing the likelihood of success when paired with deliberate action.

Also read | Benefits of mindfulness and meditation: Best way to cultivate calm in your life

• How to practice affirmations effectively

For practicing affirmations, focus on phrasing them in positive, specific ways. Avoid negativity in your statements. Say, "I am resilient and strong," instead of "I will not fail." Repetition of affirmations each day is vital as they get embedded into your subconscious mind. Many people find saying them out loud to themselves while in a mirror reinforces their power because it builds a deeper sense of connection and self-empowerment.

Use the present tense. Affirmations need to be worded as if they are already true, such as "I am confident and successful," which allows your mind to believe that it's possible for those things to occur. Combining affirmations with visualisation can make them even more powerful: really picture yourself living the truth of your statement, such as standing confidently in front of an audience during a presentation.

Equally important is to believe in your affirmations. If they sound too far from your reality at this moment, start with smaller, achievable statements that you really can believe in, such as "I am improving every day." Over time, these smaller affirmations can build up your confidence to embrace bolder, more transformative statements.

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• How to practice manifestation effectively

Manifestation begins with setting clear intentions. To manifest effectively, you need to define exactly what you want. Instead of vague goals like “I want to be happy,” clarify what happiness looks like to you — perhaps a fulfilling job, strong relationships, or good health. This specificity gives your mind a concrete focus.

Visualisation is a cornerstone of manifestation. Spend a few minutes each day imagining your goal as if it’s already achieved. For example, if you’re manifesting financial abundance, picture yourself enjoying the freedom and security that financial stability brings. As you visualise, focus on the emotions associated with achieving your goal — joy, relief, or pride — because these emotions align your mindset with your desires.

Belief is fundamental to manifestation. You need to trust in the possibility of achieving your goals, even if the path isn’t immediately clear. Pair this belief with inspired action. Manifestation isn’t just about thinking positively—it also requires effort. If you’re manifesting a healthier lifestyle, for example, this might mean making better food choices, exercising, and prioritizing rest. Gratitude is another key element; appreciating what you already have fosters a positive mindset and helps attract more positivity.

Finally, practice patience and let go of over-controlling the process. Manifestation isn’t about micromanaging every step but trusting that your efforts and energy will guide you toward the outcome in ways you may not anticipate.

• Combining affirmations and manifestations

Affirmations and manifestations work best when used together. Affirmations help you develop the confidence and positive mindset needed for manifestation, while manifestation aligns your thoughts, emotions, and actions toward achieving your goals. For instance, you might use affirmations like “I am worthy of abundance” while visualising and taking steps toward financial prosperity.

Affirmations and manifestations are powerful practices for personal growth and goal achievement. By understanding their differences and using them intentionally, you can unlock their potential to reshape your mindset and life. Whether you’re working to overcome self-doubt, achieve a long-term goal, or simply cultivate more positivity, these tools offer a practical and empowering way forward.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.