4 Proper Steps to Manifest According to Science | Mel Robbins
Summary
TLDRIn this motivational video, Mel Robbins outlines a four-step process for effective manifesting based on research and science. She emphasizes the importance of giving oneself permission to dream without limits, visualizing the steps towards a goal rather than just the end result, feeling the emotions associated with taking those steps, and ultimately doing the work required to achieve one's aspirations. Robbins uses examples from studies and personal anecdotes to illustrate how this method trains the mind and body to align with goals, overcome self-doubt, and take actionable steps towards success.
Takeaways
- π Manifesting involves aligning your mind, body, and spirit with your goals, which requires more than just thinking about the end result.
- π The first step to manifesting is giving yourself permission to dream without limits, which helps overcome self-doubt and fear.
- βοΈ Writing down your goals every day can increase the likelihood of achieving them by 42%, as suggested by research mentioned in the script.
- π Visualization is crucial for manifesting; it's not about visualizing the end goal but focusing on the steps that lead to it.
- πββοΈ Manifesting is about preparing your mind and body to take the necessary actions, not just daydreaming about the outcome.
- π§ The reticular activity system (RAS) in your brain acts as a filter that can be adjusted through habits like daily goal writing.
- π The power of visualization is backed by scientific research, such as the UCLA study on students' test performance.
- π Feeling the emotions associated with achieving your goals, like pride and determination, can amplify the effectiveness of manifesting.
- ποΈ To manifest effectively, visualize the journey and the small steps, not just the destination, to keep yourself motivated and engaged.
- πͺ Taking action is the final and most critical step in manifesting; without action, the visualization and mental preparation are not enough to achieve your goals.
Q & A
What is the definition of manifesting according to the script?
-Manifesting is defined as a skill that trains your mind, body, and spirit to align with what you want to achieve in life, preparing and socializing your mind and nervous system to take necessary actions to get what you want.
Why is it important to give yourself permission to dream with the lid off?
-It's important to dream with the lid off because it allows you to fully explore and set goals aligned with your deepest desires without being limited by self-doubt, fears, or insecurities.
How does the reticular activity system (RAS) in the brain relate to manifesting?
-The RAS acts as a filter in the brain. By changing the structure of this filter through deliberate actions like writing down your desires, you train your mind to allow the flow of desires and align with your goals.
What is the significance of writing down five things you want every morning?
-Writing down five things you want each morning helps solidify those desires in your mind, making you 42% more likely to achieve them, according to research. It also signals to your brain that you deserve and genuinely want these things.
Why should you visualize the steps leading to your goal rather than the end goal itself?
-Visualizing the steps leading to your goal is more effective because it prepares your mind and body for the actions needed to achieve it, whereas focusing solely on the end goal can lead to feelings of unmotivation and discouragement due to the perceived distance from it.
What did the UCLA study on visualization and manifestation reveal about student performance?
-The UCLA study revealed that students who visualized themselves studying for a test (the 'hard workers' group) performed better than those who visualized themselves achieving the end result (the 'vision board' group).
How does feeling the actions you're visualizing contribute to manifestation?
-Feeling the actions you're visualizing engages your mind, body, and spirit, making the mental rehearsal more vivid and effective. This practice helps to lower resistance and motivates you to take the necessary actions.
What role does pride play in the manifestation process?
-Pride acts as a booster in the manifestation process, amplifying the memory imprint of the actions you're visualizing. It helps reinforce the positive feelings associated with doing the work towards your goals.
Why is it crucial to take action as part of the manifestation process?
-Taking action is crucial because manifestation is about preparing your mind and body to do the work necessary to achieve your goals. It's only through actions that you can overcome obstacles and achieve the desired results.
What is the one simple trick mentioned for manifesting steps when you've never done something before?
-The script alludes to a simple trick for manifesting steps when facing something new, which is explored in the next video. It suggests using visualization techniques to rehearse the steps mentally, even if you haven't physically taken them before.
Outlines
π The Power of Authentic Desires in Manifestation
The paragraph emphasizes the importance of being honest with oneself to manifest effectively. It suggests that focusing solely on the end goal can lead to feelings of unmotivation and discouragement. The speaker, Mel Robbins, introduces the concept of manifesting as a holistic practice involving mind, body, and spirit. She proposes a four-step method to manifest correctly, based on research and science, which trains the individual to align with their life goals. The first step is to give oneself permission to dream without limits, which is crucial for overcoming self-doubt and fear.
π The Practice of Dreaming with the Lid Off
This section delves into the first step of the manifesting process: giving oneself permission to dream without restrictions. The speaker suggests a practical exercise of writing down five things one wants every morning to train the mind to dream freely. The scientific basis for this practice is the reticular activity system (RAS) in the brain, which filters information and can be influenced by deliberate actions. Writing down desires is said to increase the likelihood of achieving goals and signals to the brain that one is serious about their aspirations.
π― Visualizing the Path, Not Just the Goal
The paragraph discusses the second step in manifesting: visualizing the steps leading to the desired outcome rather than just the end goal. It highlights a study from UCLA that compared two groups of students, one visualizing the end result and the other visualizing the process of studying. The group that visualized the process performed better, illustrating the power of envisioning the journey rather than the destination. This approach is said to reduce resistance and motivate action, which is essential for achieving goals.
πββοΈ Feeling the Experience of Doing the Work
The fourth paragraph continues the discussion on manifestation by emphasizing the importance of not just visualizing the steps but also feeling the experience of doing the work. It explains that manifesting is a mind-body-spirit practice that requires engaging the nervous system. The speaker uses the example of studying for a test, suggesting that one should visualize and feel the process of studying, including the environment and emotions, to create a strong mental imprint. This mental rehearsal is compared to a training run, preparing the individual for the actual task.
ποΈ Taking Action to Overcome Obstacles
The final paragraph stresses the importance of taking action as the ultimate step in manifestation. It warns against focusing on the end goal, which can create excuses and self-doubt, and instead encourages focusing on the immediate steps and taking action despite obstacles. The speaker shares a personal anecdote about preparing for a marathon, illustrating how visualization helped overcome fears and excuses. The key message is that consistent mental rehearsal of the process, including feelings of pride and determination, prepares one to take the necessary actions to achieve their goals.
Mindmap
Keywords
π‘Manifesting
π‘Mind, Body, Spirit Alignment
π‘Reticular Activity System (RAS)
π‘Visualization
π‘Action
π‘Self-Doubt
π‘End Goal
π‘Daily Practice
π‘Imposter Syndrome
π‘Resistance
Highlights
Manifesting involves aligning your mind, body, and spirit with your goals.
The four steps to manifesting according to research and science are introduced.
Step one is to give yourself permission to dream without limits.
The reticular activity system in the brain acts as a filter that can be adjusted.
Writing down five things you want each morning can increase the likelihood of achieving them.
Visualizing the steps towards your goal, not just the end result, is crucial for manifestation.
Research from UCLA demonstrates the power of visualizing the process rather than the outcome.
Manifesting is about training your mind and body to take the necessary actions.
Feeling the sensations of doing the work is essential for manifesting success.
The brain cannot distinguish between vividly imagined actions and real actions.
Incorporating a sense of pride into your visualization can amplify the effect.
An example of using visualization to prepare for running a marathon is provided.
The final step in manifesting is to actually take action and do the work.
Excuses and self-doubt are common obstacles that must be overcome through consistent visualization.
Manifesting prepares you to push through resistance and obstacles by rehearsing them mentally.
The video concludes with a teaser for the next video on manifesting steps for things you've never done before.
Transcripts
you aren't even able to manifest
properly because you're not even honest
with yourself about what you actually
want what happens is because you've only
focused on the end goal you start to
feel really unmotivated and discouraged
because you're nowhere near it
manifesting is mind body spirit we got
to get your nervous system involved
we've got to make you
feel like you're at the scene and this
is where a lot of people not naming
names
but this one is like really important
[Music]
hey i'm mel robbins and i'm gonna teach
you the four simple steps that you need
to follow in order to manifest the right
way
according to research and science i'm so
glad you're watching this manifesting is
an incredible skill to develop in your
life and to
practice and build consistently
as something that you do my definition
of manifesting
is manifesting when you do it following
the four steps you're about to learn
according to research and science what
manifesting does is it trains
your mind your body your spirit
to align with what you want to achieve
in life manifesting is a way to prepare
or socialize your mind and your nervous
system and your body to do the work
that's necessary to getting what you
want and so the steps that i'm going to
walk you through work they're based in
research and what they're doing is they
remove all of the obstacles that would
normally stop you from taking action
because just thinking about what you
want isn't going to get it done what
ultimately creates results in your life
are actions and so manifesting is a way
to train yourself
to take the actions that will change
your life that will help you get what
you want manifesting also removes
self-doubt resistant excuses impostor
syndrome all the things that would
normally stop you from taking the
actions the four steps that you need to
follow really simple step number one
is give yourself permission
to dream with the lid off
this is really important and the reason
why this is important is because i
guarantee you
that right now you are not even allowing
yourself
to fully
dream or
think about or set goals that are truly
aligned with what you deeply want in
your heart
that you aren't even able to manifest
properly because you're not even honest
with yourself about what you actually
want this is a really common thing
because you're allowing yourself
self-doubt you are allowing your fears
your anxiety your insecurity you're
allowing where you are to dictate and
limit where you want to go and so step
one super important you must allow
yourself
give yourself permission to start
dreaming with the lid off now the
scientific reason why this is so
important is because you have a filter
in your brain called the reticular
activity system i write about the ras
for short the reticular activity system
extensively in the high five habit
the ras is a filter in your mind and you
can
do simple things that change the
structure of that filter in fact the
filter in your mind the res is always
changing so one thing that you can do
in order to teach yourself how to
dream with the lid off is to adopt a
simple habit every single morning i do a
very simple thing i write down five
things that i want
that's it
when i start my day after i get up on
the alarm rings i make my bed i pull on
my exercise clothes i set an intention i
high-five myself in the mirror i then go
out into the kitchen i crack open my
high five journal and then inside the
journal there are prompts that walk me
through the steps of visualizing and the
first prompt is dream with the lid off
set your spirit free write down five
things every morning that you want and
this is important because when you get
what you want out of your head
and you physically put them on a piece
of paper research shows that you're 42
more likely to achieve those goals
simply by writing them down that's
pretty cool
secondly your mind is paying attention
and when you take deliberate action and
you write down what you want you are
signaling to your brain
that you
deserve to have these things you are
signaling to your brain that you do want
those things you're not just going to
think about them these are things that
matter to you and that helps train your
mind to allow you to let the desires
flow through you because right now
you're not manifesting properly because
you're not even allowing yourself to
dream with the lid off so that's step
number one you're gonna start writing
down five things that you want every
single morning as a way to train your
mind to let you dream freely so a couple
things about this little practice of
writing down five things that you want
every morning as a way to train your
mind to allow you to dream again
first of all you can write down the same
five things every day it's your list
your dreams you get to do this how you
want the second thing that you could do
is you could just write down different
things every day it doesn't matter
because really what manifesting is is
manifesting as a way to train and
prepare your mind body and spirit to
help you and if your mind is blocking
you and your mind won't even allow you
to fully
want the things that you want
like for example maybe you want to be a
new york times best-selling author
but you won't even write that down
because you don't think it's possible
if you won't even write it down because
your self-doubt is stopping you you're
not dreaming with the lid off and so
this simple exercise write down i want
to be a new york times best-selling
author i want to house by the beach i
want to take my family to disney world
i'd love to meet the love of my life i'd
like to climb mount kilimanjaro i want
to open a wine bar i'd love to get in
the best shape of my life i'd like to do
a handstand this year in yoga i'd like
my dog to start rocking at the neighbors
whatever you want it doesn't matter
you're just training yourself to dream
and that's step one
allow yourself to want what you want
step number two for manifesting properly
according to science
is
you must
visualize the steps that lead you
to the thing that you want
not the end goal
this is a major mistake that people make
they manifest
improperly because all they do is focus
on the end goal
if you've ever made a vision board
think about what you put on the vision
board you put up just the beach house or
the million dollars in the bank or you
crossing the finish line are you
launching that business are you having
the body that you want are you a driving
the maserati whatever it is the end goal
is what you put up on a vision board
that is not what you're going to do when
you manifest if you start focusing on
crossing the finish line of the marathon
that is a one-way ticket to being
unmotivated and completely discouraged
in fact research shows that if all you
do is focus on the thing that you want
and you just focus on that vision of you
and your bikini body or you with the
love of your life on your arms or you at
the
oscars winning that award or the grammys
what happens is because you've only
focused on the end goal
you start to feel really unmotivated and
discouraged because you're nowhere near
it
that's where manifesting comes in
because we're not going to focus on the
end goal
you got to pick something that you want
in order to get started but manifesting
isn't about the end
it's about the bridge
it's about going from where you are here
to where you want to go
imagine that there is a bridge
that connects where you are right here
with what you dream about doing
now that dream could be to be a grammy
award-winning
singer-songwriter that dream might be to
have a family of your own that dream
might be to have a beach house or a ski
house or to take a trip to fiji that
dream can be whatever the hell you want
it to be
but when it comes to manifesting
once you've given yourself permission to
dream with the lid off and really want
what you want to feel the pull of that
thing now we got to talk about the path
that connects where you are with where
you want to go
and this is all about visualizing the
little steps there's a lot of research
that proves why visualizing the steps
is
the most important thing that you could
do
there was a study done at ucla for
example
where they were researching
manifestation and the power of
visualization and they broke students
into two groups and they had group a
we're going to call these the vision
board group they had group a
close their eyes visualize in their mind
and feel in their body
themselves taking the test
and then walking up
to a board where the tests
scores were posted
and finding their name and seeing an a
plus
that's what group a the vision board
group were told to do
to visualize themselves achieving what
they wanted
group b
we're going to call these the hard
workers these students were coached in
this research project to close their
eyes and to visualize going back to
their dorm room
sitting down at the desk
and studying
and staying up late
and putting in the work studying and
preparing for the tests
now let me ask you a question
which group do you think did better on
the actual test
was it group a the vision board group
who were taught to visualize and picture
themselves walking up to a board and
seeing the a plus
or was it group b the hard work group
the group that was taught to close their
eyes and visualize and seeing themselves
doing the work to study for the test
well if you answered group a you're
wrong
if you answered group b
you got the correct answer the reason
why group b
the students who visualize studying for
the test got better test scores is
because when you visualize yourself
doing the work visualizing it leads you
to doing the work
and it's only through actions that you
will get the result that you want
preparing your mind and visualizing
yourself doing it
lowers your resistance and leads to you
taking the action that's why manifesting
works you know the same is true in
sports there's all kinds of research in
sports psychology in fact our olympic
athletes for the u.s olympic team
they hire sports psychologists who train
our top olympic athletes particularly
after they've been injured
in visualizing themselves competing
when you coach an athlete to mentally
rehearse every single detail about going
through the competition you are training
the mind body and spirit to show up and
dominate this is particularly true for
athletes after they've been injured and
they're stepping back into competition
if you've been injured in competition
you're naturally going to feel anxious
you're naturally going to be nervous
your brain and nervous system circuitry
is now programmed with the intensity
from that injury the memory from the
injury so of course it's natural to
bring that in to your pre-competition
feelings about it right
so manifestation properly remember what
it is manifesting is preparing your mind
body and spirit to do the work it's
aligning your mind body and spirit with
what you want it removes the obstacles
that would normally stop you which then
prepares and motivates you to take the
actions to succeed so in the case of
athletes who visualize themselves and
see themselves doing all the steps over
and over they're removing the nerves
they're removing all the programming
related to the injury they are preparing
their mind body and spirit to go in and
frickin dominate and so are you because
that's step two you gotta see it
the third step is you're gonna feel in
your body
what it feels like to do the work
so let's go back to the research project
at ucla
not only do i want you to close your
eyes
and picture yourself going back to the
dorm room notice i'm closing my eyes
it's because
manifesting is a habit for me and when i
manifest i get in it man i close my eyes
i go into my mind i am literally
in my imagination there and i not only
can see myself doing the work i can feel
it you can feel what it's like to walk
into that dorm you can feel what it's
like to sit down you can feel the heavy
backpack hit the table you can feel
yourself crack open that book you can
feel yourself sitting at that desk in
the desk light and you can also even
feel what it's like can't you as the sun
starts to set and it gets darker outside
and the light on your desk starts to get
brighter and take things over you can
just put yourself right there and the
feeling is super important because again
manifesting is mind body spirit we got
to get your nervous system involved
we've got to make you
feel like you're at the scene one of the
reasons why feeling it is so important
is because it magnifies the imagery in
your mind
and when your mind rehearses something
here's what's cool about your brain
your brain doesn't know the difference
between you
studying for that test
or you doing the work
to
start that business or get healthy or
put yourself back out there or heal your
trauma or
save the money to get that house that
you want or whatever it is that you're
visualizing your brain doesn't know the
difference between you visualizing those
things
and you actually doing them
in your mind it's the same
so it's almost like a training run for a
marathon you are building a muscle that
helps you win when you take the actions
it's so cool and so you not only want to
feel
what it's like
to
study for that test put yourself at the
scene you also want to feel
a sense of pride that you're doing the
work and the pride piece is really
important because the pride piece acts
almost like a booster
it amplifies
the memory imprint when you like bring
this wow there i am i'm doing the work
i'm proud of myself i'm staying in i'm
putting in the extra work somebody said
no and i kept on going i didn't stop
when the first venture capital firm said
they wouldn't invest there i am
investing again when you feel this sense
of pride in yourself it supersizes the
imprint and the rehearsing and so it's a
super important part of the feeling not
only feel the steps feel the pride that
you're doing it this is so important
that i want to give you yet another
example let's say that your bucket list
something on your bucket list is to run
a marathon for me
it was on my bucket list when i was a
young mom to run the new york city
marathon now what's interesting is i
applied i got a number and when i won
this number out of a lottery system with
the new york city marathon i was a brand
new mom i was totally out of shape i was
not at all in any kind of of a place to
run the new york city marathon now
here's the thing i used
visualization to help me
lower my fear and my excuses because
when i got the number i did not have a
lot of time if i had been a a person who
was not visualizing i probably would
have said up i don't have enough time to
train i'm not ready i can't do this all
the excuses would have come in but
instead i used visualization now how do
you use visualization for say a marathon
you do not want to visualize crossing
the finish line that is how you
visualize incorrectly
luckily i knew
how to visualize at this moment in my
life
you need to visualize yourself going
from
zero
to preparing to run that raise so what
does that mean that means
you need to visualize oh there i am it's
five o'clock in the morning
ugh i don't feel like getting up but i'm
getting up and i'm putting on my
sneakers and it's dark out and i don't
feel like going for a run but there i am
going out the door alone in the cold wow
i am going for i'm i'm pretty proud of
myself because i'm training oh here's
another thing you could visualize i'm on
a training run it's mile 7 and it starts
to rain
and i keep going
wow i'm wet and i'm still running i'm
proud of myself because i'm out there
training it's mile 11
and my earbuds just lost battery i don't
have any more music
i got five more miles to go i'm out here
for almost another hour
and i continue going and i continue
going and i see myself completing that
16 mile training run and i allow myself
to not only feel what it feels like to
push through
that moment when those earbuds run out
of battery
but i also feel proud of myself for
pushing through that's how you prepare
yourself
for
the thing that you need to do
because it removes the obstacles that
would stop you
from pushing through
at mile 11 when your earbuds run out
because you've already rehearsed the
moment in your mind and then finally
step four and this is where a lot of
people
not naming names
but this one is like really important
you need to do the work okay
you gotta do the work
because it's only through your actions
that you will accomplish what you want
let's say uh that you've always wanted
to climb a particular mountain okay
there's a mountain called haystack it's
not even that tall so i should probably
pick a bigger one but let's just call it
haystack mountain you've always wanted
to climb haystack mountain you pull up
to haystack mountain
and you get out of the car you park at
the you know national forest parking lot
and you make the mistake of looking up
at the mountain which is the end goal
right
and you notice it's up in the clouds
and then you start to think oh my god
that's a really far way away
you know i don't really know how i feel
about doing this anymore because that
looks like it's going to take a really
long time and then all of a sudden it
starts to rain and you go i don't think
i want to do this because i don't think
i feel like doing this and next thing
you know you are back in the car driving
back down the road to that little diner
that you saw and instead of climbing the
mountain that you've always dreamt of
climbing you've now
come up with an excuse
and you have abandoned ship you now have
literally become your own obstacle you
talked yourself out of it you started to
doubt yourself you told yourself you
weren't ready and that you didn't feel
like it you pull the rip cord you're out
of there in order to have what you want
in life
you must stop staring at the top of that
mountain
you must stop creating excuses for why
you can't or don't feel like it and you
must put your head down
and look at the first step in front of
you
and then you must take the action and
start walking toward what you want and
it'll be a hell of a lot easier for you
to do that if you have also
been putting in the time every day
consistently to not only see yourself
walking up that trail step by step but
that you have felt yourself pushing
through
the resistance the fear the obstacles
the
the excuses that are stopping you now
and feel proud in every fiber of your
being as you push through those
obstacles and see yourself and feel
yourself doing the work that's how you
manifest properly
and if you do that before you pull into
the
national park parking lot
if you look up at that mountain and you
see clouds and it starts raining it
won't matter
because you've already rehearsed this
moment in your mind body and spirit
and you my friend will start walking up
that trail
and you're going to be proud
that's how you use manifesting to get
what you want that's how you leverage
all the science and research to train
and prepare your mind body and spirit to
help you get what you want and that's
how you hack the motivation and
inspiration that you need to take the
actions that get you everything that you
want and deserve in life
now i know what you might be thinking
because it is one of the biggest
obstacles that people face
and that is well what if i know what i
want mel
but i actually can't
possibly visualize the steps because
i've never done this big thing i don't
even know how to get started
well that's a very common obstacle and
that's why
i want you to watch
the next video
which is one simple trick that you can
use to start manifesting the steps that
you need to take to accomplish something
you've never done before
[Music]
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