A 4-Step Process For Manifesting Your Goals This Year, From A Neuroscientist 

It's a new year, which, for many, represents a clean slate. The air is rife with the fresh scent of new beginnings, and it's the perfect opportunity to reflect on what you want in the next 12 months—and how to manifest those goals into existence. 

But manifesting has earned a bad rap. Some people scoff at the ability to draw what you want into your life, and on the surface, that's a totally valid reaction. However, as neuroscientist and author of The Source Tara Swart, M.D., Ph.D., explains on this episode of the mindbodygreen podcast, you can actually change your brain chemistry to achieve your goals this year. 

First things first: "You need to know what you want to bring into your life or how you want your life to look or feel," says Swart. What is it that you're trying to change? It helps to pinpoint exactly what you're trying to achieve so you can have a one-track mind, so to speak. 

Let's say you'd like to meet a certain workout goal this year. "I would regularly have a picture of somebody doing yoga on my action board," Swart says. (She prefers the term "action board" to "vision board," as the former implies doing the necessary work.) Or you could grab a piece of clothing that represents movement and keep it close by. "Basically, the images can be metaphorical or literal or anywhere in between," Swart says. 

That reflection piece brings us to the next step: focused attention. Notice the negative thoughts or behaviors that are holding you back from getting what you want, Swart says. Take stock of what hasn't worked for you in the past, and compile a "database" of good and bad habits over the years. 

Then once you have your positive mantra and your action board, "you act on the basis that it has already come true, or that it's definitely going to become true, and you give gratitude for that fact," Swart explains. This naturally shifts your brain from a fear or shame state to a state of love and trust—which is crucial for manifestation. 

Next, you have to take action. There's this misconception with manifesting, where many believe you simply visualize what you want, then lie on the couch and "think" it into existence. According to Swart, that couldn't be more false. "You've got to do the work," she declares.  

She recommends doing small "experiments" over time that slowly bring you toward your goal. "Small, low-risk things that help you build up to the things that you actually need to do to get what you want," she explains. Essentially, break your overarching goal into bite-size chunks. 

Finally, you have to hold yourself accountable for those goals. "It's very easy to start a new year and say, OK, 'these are all my resolutions and new things that I'm going to do.' And then, for most of us, that motivation doesn't remain," Swart says. Motivation is certainly a skill, but according to Swart, most of our goals drop off simply because we pick ones that feel way too big.