Manifestation journal: The simple but powerful practice you might be missing out on

Chances are, you’ve tried your hand at journaling at some point. And if you’ve stuck with it for long enough, you’ve likely noticed how powerful it can be.

Now, manifestation journals take this idea and run with it. They help you zero in on your specific goals and turn those wishes into reality.

“There’s something magical about picking up your pen and putting it to paper and spending that time with you, your manifestation journal, and your soul,” says Regan Hillyer, an esteemed mindset coach and trainer for Mindvalley’s The Art of Manifesting Quest.

She would know—because she’s used it to turn her dreams into reality.

So if you’re not seeing results with your efforts to attract what you want, it may be time to get yourself a manifestation journal and see the power of it yourself.

What is a manifestation journal?

As opposed to your typical Dear Diary, where you hash out your feelings on paper, a manifestation journal is more of a tool to support your manifestation practices. The main focus here is on your goals, dreams, and desires with the intention of bringing them into your life.

But because manifestation works with energy and your mindset, it takes a little more effort than simply writing stuff down, only to forget about it the next second.

“The tricky part about the law of attraction is that you don’t manifest what you want; you manifest who you are,” explains Ana Juma, a journaling expert and founder of Prophsee®, in a video on her YouTube channel. She, herself, created her first manifestation journal in 2021 to break down her Lifebook visions into smaller, actionable steps.

“Your frequency, your emotions, your wounds, your own reflection—this is the foundation of the manifestation journal. It’s about working with one’s identity so it can match your intentions and visions.”

Regan, in her Mindvalley Quest, echoes a similar sentiment: “We’re born manifesters, but how we are manifesting makes a big difference to our results and how they show up.”

She explains that it’s about co-creating with the universe. You set your dreams and desires in motion, then allow your intentions to naturally align and manifest in your life.

What is a 369 manifestation journal?

There’s more than one way to use a manifestation journal—and the 369 method is at the top of the list. It leverages the power of repetition and focus to manifest your goals and desires.

The number isn’t just picked at random, though. It’s actually based on Nikola Tesla’s belief in the significance of 3, 6, and 9, which he considered to be key to understanding the universe.

Here’s how it works:

1. Pick a simple, powerful, positive affirmation—like “I am attracting financial abundance” or “I am in a loving, fulfilling relationship.” Make sure to phrase it like it’s already happening.
2. In the morning, write your affirmation three times to kickstart your day with that positive vibe.

• In the afternoon, write it six times to keep your focus strong as you go through your day.
• In the evening, write it nine times. Do it before bed so it’s the last thing on your mind as you drift off to sleep.

The idea is to do this every day. Some people will see results after 21 days, some after 33… but the most important thing is consistency.

As with other manifestation practices, visualization is key. In fact, research from 2021 showed that athletes who combined mental imagery with a strong sense of self-belief achieved the best results. This suggests that imagining your success, paired with confidence, can enhance your ability to reach any goal.

So picture what it’s like to have that goal already in your life and let the positive emotions flow. The more you focus on your desire, the more you align your energy with it. 

How to start a manifestation journal

Wouldn’t it be amazing to see your dreams come to life? To feel in control of your future? To reflect on your progress and feel proud of what you’ve accomplished?

That’s exactly what journaling for manifestation can do. And it’s simpler than you think.

1. Find a dedicated journal

Ana’s first piece of advice is to get a brand new journal, one that’s specifically for manifesting. 

“You want that feeling of a fresh new start,” she explains in her YouTube video. “You also don’t want to be distracted by your past entries, or even defined by it.”

Choose one that resonates with your future self. For example, you might choose a journal in a vibrant color that symbolizes energy and passion, or perhaps one with a nature-inspired cover if you’re aiming to cultivate growth and tranquility.

What matters most is finding an emotional connection to your journal. This way, you can make it a special tool for your journey.

2. Create your sections

Sectioning off your journal helps you stay structured and intentional with your writing. Ana divides her manifestation journal into seven key sections.

Here’s what they are:

1. Character sketch is a technique where you explore different aspects of yourself to better understand your identity.
2. Gratitude journaling allows you to appreciate the wonderful things you already have in your life.
3. Scripting is about your goals as if they’ve already happened. You focus on the emotions you want to feel.
4. Let go list helps to release old habits, roles, or emotions that no longer serve you.
5. Identity vision board is a visual representation of people, qualities, or characters you admire and want to embody.
6. Identity reinforcement helps reinforce your confidence and recognize signs that you’re on the right path.
7. Action allows you to break down your intentions into smaller, actionable steps. This also helps you turn your visions into reality.

Speaking to Mindvalley Pulse, Ana explains that dividing your journal into sections leads to a more structured practice. It provides clarity, organization, and focus without the overwhelm.

“The simpler your journaling practice is,” she adds, “the more likely you will stick to it consistently.”

3. Be consistent

Part of the process of how to make a manifestation journal successful is to be consistent about it. As a matter of fact, research on entrepreneurial career achievement shows that consistency and perseverance are crucial for long-term success. 

Here’s the thing to remember: where your focus goes, your energy flows.

“When we become more aware of the power each one of us carries in shaping reality,” Ana points out, “we inevitably become more intentional about what we think, say, and do, even in between the private pages of our journals.”

So, when you put in the same effort into journaling your manifestations, you increase the likelihood of turning your goals into reality.

10 manifestation journal prompts

Prompts can help guide your thoughts and focus your energy on what you truly want to manifest. Here are three Regan suggests you can start off with:

1. “If I were to be totally unapologetic about what I want to manifest this year, what would I choose to manifest?” Phrasing the question in this way helps you identify your true desires without holding back.

2. “If I were the version of myself that had already manifested everything I just wrote down, what would be different in how I am being?” This prompt helps you imagine how you would act, think, and feel as if your manifestations have already, well, manifested.

3. “If all my dreams and visions from the first question were already done, what would I be doing right now to speed up the manifestation process?” This is about action, and this prompt helps you figure out the steps you would take as if your goals were already met.

Of course, every person’s manifestation journey is unique. So when you’re sitting down in front of that little notebook of yours, make sure these prompts are relevant for you.

Here are a few more prompts you can take into consideration:

4. “What are my top three goals right now?”

5. “What would my life look like if I achieved my goals?”

6. “What steps can I take today to move closer to my goals?”

7. “What limiting beliefs might be holding me back?”

8. “How can I shift my mindset to support my goals?”

9. “What am I grateful for in my life right now?”

10. “What signs from the universe have I noticed recently?”

Manifestation journal examples

Ana’s journal sections are just some examples that you can include in your manifestation journal. But if you want more, here’s a list:

• Daily affirmations
• Dream journal
• Future self letters
• Goal breakdown
• Signs and synchronicities
• Weekly or monthly reflections
• Success stories of past manifestations
• Limiting beliefs, countered with positive statements

One thing to remember is, everyone’s manifestation journeys and experiences are unique. So, when it comes to journaling, find one that you prefer.

It might take some trial and error, but once you identify the one that works for you, abundance will find its way to you.

“Don’t get stuck on details such as misspellings or the looks of your handwriting,” says Ana. “Remember that when it comes to journaling, there’s no wrong way to do it; there’s only… write.”

Expand your consciousness

Journaling is such a great way to kick-start your manifestation adventure. But if you want to learn how to speed up the process of dream to reality, Regan Hillyer can guide you in her Mastering Manifestation for Transformation & Success masterclass on Mindvalley.

This bite-sized session is filled with nuggets of wisdom to help you realize your dreams, gain a deeper understanding of yourself, master an unshakeable success mindset, and gain the ability to intuitively set goals and achieve them…and that’s just for starters.

You’ll be among the many who’ve benefited from Regan’s teachings. That includes millionaires, business leaders, and even people like Hannah McGuire Silva, an artist from Olney, U.S.A.:

“My manifestation is showing up right before my eyes in ways I hadn’t even considered… I had a financial goal for the end of the Quest, and different opportunities for selling my artwork started coming up, and the deals are coming out almost to the exact number I had set.”

As Regan says, “You’re not just here to pay the bills and die.” You’re here to live a life that serves you and that serves the world. And learning the art of manifesting can help you do that.

Welcome in.