A non-bullshit version of manifestation

Turns out you can manifest—just not the way the gurus told you

I have a long-running beef with the concept of manifestation. I associate it with “the power of positive thinking,” the idea being that you can get or achieve whatever you want purely through the power of your thoughts—which is clearly bullshit.

Back when I was a news reporter, I interviewed some of the proponents of this hogwash and many of their followers who spent tons of money trying to make this stuff real for themselves. Usually, in my experience, it didn’t work out so well—except for the self-anointed gurus, of course.

Recently, however, I spoke with the Stanford neurosurgeon James Doty, who actually has an evidence-based methodology for manifestation.

Here are his six steps:

1. Reclaim the power to focus. Practices like meditation and mindfulness quiet the stress response, and enable the brain’s cognitive networks (like attention and executive control) to function optimally for deep, sustained focus.

2. Clarify what you truly want. Get crystal clear on your goals and ensure they align with your core values, rather than ones imposed by society, ego, or trauma.

3. Remove the obstacles in your mind. Internal blocks (e.g., self-doubt, unworthiness, past trauma) sabotage progress. These are often unconscious and inherited. Self-compassion and therapy can help uproot them.

4. Embed the intention into your subconscious. Use “value tagging” by emotionally charging your goals and engaging your senses—speak them aloud, visualize them vividly, and write them down often—so your brain begins filtering for opportunities automatically, like noticing red cars everywhere after thinking about buying one.

5. Take passionate action. Passion energizes action and attracts others to your cause. Subtle opportunities begin to show up — not because the universe is magical, but because you're attuned to them.

6. Let go of attachment to any particular outcome. This is rooted in Buddhism’s teaching of non-attachment. You can want something deeply without being attached to how or when it happens. (Note: this takes practice.)

Check out my conversation with Dr. Doty on today’s episode of the 10% Happier podcast. Paid subscribers also get a guided meditation from our meditation teacher of the month, Dawn Mauricio. She leads you through a body relaxation practice designed to help apply some of the concepts Dr. Doty discusses on the pod.

Paid subscribers get the 10% Happier podcast ad-free, as well as:

• A cheatsheet for each episode — with key takeaways, time-coded highlights, and a transcript

• The ability to comment on posts and participate in subscriber chats

• Access to our twice-monthly live video sessions, in which I guide a meditation and take questions

• Tailor-made meditations every Monday and Wednesday, led by our meditation teacher of the month and designed to pair with the podcast episodes

Episode cheatsheet

The big takeaway

Neurosurgeon and compassion researcher Dr. James Doty unpacks the real science behind manifestation, debunking “The Secret” style magical thinking in favor of evidence-based practices for intentionally rewiring your mind and habits.

Beginner exercise: embed an intention into your subconscious

Here’s a practical beginner exercise Doty recommends for embedding an intention into your subconscious.