Writing your goals down can remind you that what you want to manifest isn’t just a dream, it’s something you’ll put energy into every day – and that can create some real changes.
If your New Year’s goals are starting to fizzle out already, you’re not alone. Research shows that only ten percent of Americans who set New Year’s resolutions actually keep them for more than a few months. This year, with the pandemic throwing off our ability to maintain structure, stability, and motivation, it can be harder than ever to follow through with our goals.
One of the easiest ways to create structure and get back on track with our goals is to write them down.
Writing Your Goals Down Helps You Manifest Them
A study by Dr. Gail Mathews showed that people who write their goals down are significantly more likely to complete them than people who simply verbalize their goals. The study also showed that people who wrote their goals and sent them to a close friend accomplished their goals at an even higher rate.
How can you start implementing this finding today? Here are some tips for manifesting through writing your goals down as affirmations.
5 Ways to Start Manifesting by Writing
1. Write about what you want and why you want it
Instead of just writing down what you want, make sure to include the reason that you want it. In Write it Down, Make It Happen: Knowing What You Want – And Getting It! author Henriette Anne Klauser calls this technique the “outcome of the outcome.”
For example, rather than writing down that you want a house with a lot of windows, write down I live in a beautiful house with large windows so that I can enjoy the extra light.
Uncovering why your goals are important to you can help you focus on the functionality of your goals and allow you to come up with creative solutions. In fact, you might just find that when you focus on the essence of what you’re looking for, there are many things that can meet your desired outcome.
2. Focus on the feeling
Rather than just writing down your goal, write down how you’ll feel when you achieve the goal in great detail. This helps keep the exercise from becoming boring or rote.
For example, rather than writing I am now a highly successful dancer, you can try the following: I am now a highly successful dancer. What a joy to be doing what I love! It feels so blissful to be surrounded by creative people. I feel welcome and fulfilled by being a part of something so amazing.
The more you focus on the feeling, the easier it is to get excited about your goal and to associate the goal with positive emotions. Spend a few minutes writing about how you’ll feel and be sure to include specific details about the scene. You can do this periodically or on a regular basis if it excites you.
3. Repetition, repetition, repetition
One of the easiest ways to manifest by writing is to pick a goal and write it down as if it were happening in the present. Repeat the sentence 15-20 times and do the exercise daily.
If you want to get a little more creative, try this tip from Creative Visualization: Use the Power of Your Imagination to Create What You Want in Your Life by Shakti Gawain. In the book, the author recommends writing your goal by using your name in the first, second, and third person. Here’s an example: I, Claire, am a successful singer. Claire, you are a successful singer. Claire is a successful singer. Repeat this writing exercise regularly to wire it in.
4. Use a structured journal
Goal setting journals are a great way to structure the process of writing down goals. One of my favorites is the Go All in Start Today Journal by Rachel Hollis. It helps you to narrow down ten goals that you want to achieve in the next ten years and to write them down every day. It also includes a short gratitude list to get you in the right frame of mind and space to write down one goal that you’re focusing on today. Journals like this one are an effective way to become more intentional about your life.
5. Put it away
This tip is pretty easy, but don’t be fooled; it can be surprisingly effective. You simply write your goals down as affirmations in a special notebook. Then you put the notebook away in a sacred place or a clean drawer. The next step is crucial: you don’t open the journal for a few months. This helps you release your attachment to the outcome and it makes manifesting fun. You might be surprised by how many things in your journal actually come true after a few months or a year. Just make sure to fill the journal with enough short-term and long-term goals that you can see some progress.
Writing your goals down is an easy way to stay motivated and intentional. If you can master the habit of writing them down, you’ll prime your brain to be goal-oriented and equip yourself with the motivation to inch your way to success. Better yet, get the benefit of supportive accountability and share the goals you’ve written down with a close and trustworthy friend via email or text.
I’d love to hear from you: Do you write your goals down? Do you have any tips for keeping the practice interesting?