How to Use a Manifestation Journal [A Comprehensive Guide]

Writing in a Manifestation Journal is one of the most powerful things you can do if you’re serious about manifesting your dream life.

If you’re not using this manifestation method, you’re missing out on an easy way to create some pretty cool stuff.

So, what’s a Manifestation Journal I hear you ask?

A Manifestation Journal is a manifestation technique which can be used to manifest your goals, dreams and aspirations. It’s a dedicated notebook which you write in daily. This daily journaling puts you in a high energetic vibration and super charges the manifestation process.

There’s lots of different ways of using a Manifestation Journal. When I first started my manifestation journey I didn’t know where to begin and found it all a bit overwhelming.

If this is you, don’t worry! Today I’m going to show you how to start a Manifestation Journal and give you lots of Manifestation Journal ideas.

And, most importantly, I’m going to give you my top manifestation tips to make sure your new Manifestation Journal works for you.

And if you’ve been journaling for a while, still read on to ensure you’re getting the most out of your writing efforts!

So, here’s my list of the best ways to use your Manifestation Journal:

  • Positive Affirmations
  • Scripting AS IF
  • Goals and Next Steps
  • Daily Scan
  • Self Care
  • Daily Mantra
  • Journaling Prompts
  • Abundance Blocks
  • Manifestation List
  • Vision Board Journal
  • Taking Notes on Training Programs
  • Free Writing
  • Gratitude List

Let’s look at each of these in turn. First up are Positive Affirmations…

Positive Affirmations

I love Positive Affirmations – because I’ve had such great success with them! When you get the hang of them, positive affirmations are a super powerful tool in your manifestation toolbox.

Affirmations are anything that you say or think. They’re positive statements or phrases that are repeated to encourage positive and helpful thoughts, feelings and attitudes.

We’re constantly using affirmations whether you realise it or not! And we tend to use the same affirmations over and over throughout our life.

Unfortunately, many of the affirmations we use are negative and don’t serve us to create the life we desire. But because it’s done at the unconscious level, we don’t realise we’re doing it.

These unconscious thought patterns can really hold you hostage and stop you from manifesting the wealth, career, health and relationships you desire.

If you want to learn more about how your thoughts create your world, Mindvalley founder, Vishen Lakhiani, has an amazing (and free) masterclass called Reconstructing Reality – it’a real eye opener! You can watch it for free here.   

Writing positive affirmations regularly is a powerful way to re-train your unconscious mind so that it supports the creation of the life you want.

The more you repeat something, the more your brain is engaged and stimulated by it (more on this here.)

The unconscious mind doesn’t know the difference between the truth and a lie.

In time, the unconscious mind will start to believe these affirmations as true. It will then begin to help you manifest these things, people and experiences into your life.

When writing your Positive Affirmations, you can either work with one at a time or choose a few. One for health, one for wealth and one for relationships for example.

Success with affirmations depends a bit on choosing the right one for you. If you pick something that’s out of the realms of your current reality, you’ll find it hard to believe. And belief is critical here so that you can get into a good energetic vibration.

You want to feel excited and have a positive expectation that your affirmation will come true, not doubtful and sceptical.

So, choose affirmations that are a bit of a stretch and may feel a little uncomfortable but not totally disheartening!

If you want some inspiration for writing your Positive Affirmations, I’ve created a free guide for you called 365 Positive Affirmations: One for Each Day of the Year.

It’s in The Manifestation Toolbox (along with many other free guides, workbooks and masterclasses) which you can access for free here.

The Manifestation Toolbox

This is where I share my favorite manifestation tools with you for FREE!

It's a treasure trove of guides, workbooks and masterclasses to help you manifest your dream life around the three pillars of manifestation, mindfulness and meditation.

Enter your name and email to get instant access now.

Once you’ve decided on your affirmations, write them in your Manifestation Journal each day. How many times you write them is up to you:

Or if you have several affirmations that you’re working with, you might like to write each one out once each day. Experiment a bit here and see what resonates with you.

Manifestation Journal

Scripting ‘AS IF’

This is a powerful manifestation technique where you write a free-flowing narrative about your dream life, AS IF it’s already happened.

The notion is pretty simple – visualise what you want your life to be like and write about it, in the present tense.

You can focus on a specific area of your life, or on something you want to manifest, your soul mate or a dream house for example.

Manifestation Journal

You need to write in the present tense and with a rich amount of detail.

Most important though is the tone in which you write. You need to write with a sense of excitement, gratitude and appreciation that this thing, person or experience is now is your life. Write so it evokes energy and passion!

This is a fun manifestation technique – think of it as creative writing exercise and let your imagination go!

When you first start, it may feel uncomfortable scripting ‘AS IF’, especially if what you desire feels so far from your current reality. It might feel ridiculous and dishearten you, rather than inspire you.

If you struggle with this, trying to start with ‘wouldn’t it be nice if…’ as this opens up the idea and spirit of possibility. You’ll get more comfortable with it, the more you do it…

“I act as if I already have what I want – it’s an excellent way to attract happiness in my life.”

Louise Hay

Goals and Next Steps

I first read about the power of writing your goals down every day from the 1930’s Napoleon Hill classic, Think and Grow Rich.

Getting into the habit of writing your goals every morning sets your intention for the day.

It reminds your unconscious mind of what you want to move towards. It also gives you the energy to take meaningful and inspired action towards your goals every day.

Write down both your short term and long-term goals.

Many people over-estimate what they can do in a year and under-estimate what they can do in ten years. So be bold with what you desire when stating your goals, particularly your long-term goals!

“Set your mind on a definite goal and observe how quickly the world stands aside to let you pass.”

Napoleon Hill

Daily Scan

Each morning I do a quick scan of myself to tune into how I’m feeling, using the Abraham Hicks Emotional Guidance Scale. Look at the image below and ask yourself, “how do I feel right now?”

“How do I Feel Right Now?”

Don’t over think this – it’s a quick intuitive check-in. Write down whatever comes to mind, without judging or analysing it.

If I find myself in a lower energetic vibration, I use my Daily Mantra and positive affirmations throughout the day to re-set this.

Manifestation Journal

Self Care

Early in my self-development journey I realised that I needed to be more intentional about doing little acts of self-care for myself each day.

I knew I had to stop giving myself a hard time and start being nicer to myself!

Acts of self-care didn’t come naturally to me, so I had to force myself to do them (at least at first anyway).

So, I started to choose a simple act of self-care each day and wrote it in my Manifestation Journal.

Writing it down made it real and meant I’d made a commitment to myself, so it was much more likely that I’d follow through and actually do it.

So, choose one act of self-care each day and write it in your Manifestation Journal as a commitment to yourself.

This doesn’t need to be a huge thing, it can be taking a bath, reading a good book with a glass of wine or taking a walk in the park at lunch time. Whatever is meaningful for you – just choose something that makes you feel good!

Manifestation Journal

Daily Mantra

Think of this as setting your intention for the day.

I either choose a card from one of my Affirmation Decks and write it out in my Manifestation Journal. For more on Affirmation Cards, check out my article HERE.

Or I simply choose a Mantra that I want to guide my day, and write this down.

Manifestation Journal

Journaling Prompts

Journaling Prompts are a thought provoking question or statement that you respond to.

Choose one and free write your answer to the prompt without analysing, judging or correcting what you have written.

Journaling Prompts are great if you find yourself staring at a blank page in your Manifestation Journal but nothing comes. Writers block!

I also recommend Journaling Prompts for those of you who’ve been journaling for a while and want to stretch yourself.

Here are some of my favourite journaling prompts. I like them as they challenge you to think about how you want to show up in the world:

  • What impact do I want to have on the world?
  • How can I cultivate more joy in my life?
  • What’s blocking my abundance?
  • What’s stopping me going after my dreams?
  • What sort of energy do I give out to others?
  • What do I need to change to raise my energetic vibration?
  • What are the unique gifts I offer to the world?
  • Who are the people who inspire me? What can I learn from them?
  • I know I’ll succeed because…
  • How can I be of service to someone else?

Abundance Blocks

When you begin your self-development journey, it’s common to have lots of negative thoughts, limiting beliefs, doubts and resistance floating around your unconscious mind – I certainly did!

These have an annoying habit of popping into your head as negative self-talk or self-criticism. This can make you feel pretty crappy and block your abundance.

I used to get annoyed with myself when I was thinking negatively as I knew that I needed to be in a positive energetic vibration to manifest…

But this self-criticism put me in a low energetic vibration and so a vicious circle was created. So, in effect I was self-sabotaging my manifestation efforts.

Oh, the drama!

Manifestation Journal

If you find yourself in this position, then your Manifestation Journal is going to be a massive help for you.

Writing about your doubts, resistance or negative thoughts is great way of getting it off your chest so that you can move on.

Getting these negative thoughts on to paper allows you to look at them objectively too.

I would often re-read my writing and sometimes I would see my problem in a whole new light or realise that a limiting belief I had wasn’t true.

So, start by free writing all the negative thoughts, limiting beliefs, doubts and resistance that you have.

Do a brain dump of everything, without judging or analysing any of it. Just get it all out on paper.

If you’re struggling with this, try writing to a Journaling Prompt such as:

  • What do I believe about myself that’s holding me back?
  • What do I believe about love / relationships that’s holding me back?’
  • What do I believe about money that’s holding me back?

Then take a page in your Manifestation Journal and draw a line right down the middle.

On the first half of the page write each doubt, negative thought or limiting belief.

On the second half, write a positive affirmation that’s the opposite of that doubt, negative thought or limiting belief. Be creative here and write an affirmation that feels good.

It’s OK if it doesn’t feel true at the moment.

That’s the whole point of affirmations. They re-train your mind to generate unconscious thoughts that are more aligned with your goals and the positive life you want.

Writing like this can be a cleansing and liberating process.

I encourage you to honor yourself for showing up and send your negative thoughts love and forgiveness.

It’s important that you forgive your negative thoughts – not beat yourself up about them. That way, you’ll start to heal those doubts and begin to move into a more positive energetic vibration.

If you need more support to get rid of your negative thoughts and limiting beliefs, the amazing Marisa Peer has a FREE Masterclass where she teaches you how to recognize negative beliefs and repattern your mind for a life of success, abundance and freedom.

You can check it out for free here.

Marisa Peer

If you have any limiting beliefs, then you need to clear them so they don’t prevent your manifestation efforts from working.

The amazing Marisa Peer has a FREE Masterclass where she teaches you how to recognize negative beliefs and repattern your mind for a life of success, abundance and freedom. You can check it out here.

Manifestation List

The next idea for using your Manifestation Journal is a Manifestation List.

This uses visualisation, scripting and positive affirmations to give you clarity about what you wish to manifest in your life.

To create a Manifestation List you begin by visualising your dreams, aspirations and goals for your life.

Then, you write about your visualisation in your Manifestation Journal.

Next, you translate these dreams into Positive Affirmations.

These affirmations are then used in your daily journaling, or in one of the other manifestation techniques, such as the Pillow Method, Manifesting with Water or the Whisper Method.

A Manifestation List is an important tool in your manifestation toolbox as it helps you get clarity about what you actually want in your life.

It’s a fabulous process, which I encourage you have a go at.

For a full, step-by-step guide on how to create your Manifestation List check out my article HERE.

This is where I share with you the exact process that I guide my coaching clients through to create a Manifestation List.

Vision Board Journal

Another way to use your Manifestation Journal is to include pictures that illustrate your dreams and aspirations.

A vision board in a book!

This is a great option if you want your Vision Board on a smaller scale or don’t want it to be visible to everyone you live with.

Flick through some magazines to find pictures that resonate with you or go online and find images of things that you aspire to have in your life.

Cut them out and glue them into your Manifestation Journal.

The same principles of creating a Vision Board apply here – use any images, words, drawings or ideas that inspire you and feel good.

Be creative and have some fun!

Manifestation Journal

Taking Notes on Training Programs

As I write this article, I’m currently doing Christie Marie Sheldon’s Unlimited Abundance Program (which is amazing by the way!

You can check out Christie here – she has a free 90-minute Masterclass).

When I do training programs, I use my Manifestation Journal to take notes and jot down any thoughts related to my manifestations.

Using your Manifestation Journal is great for this, as it keeps everything together in one place.

It’s also a great record of your personal development journey. I often look back at what I wrote in my Manifestation Journal 12 months ago.

It always amazes me how much you can change and grow as a person in just one year.

Free Writing

This is putting pen to paper to write about what you’ve done today, how you feel and any reflections on the day.

It’s good to give yourself a block of time to do this, say 5 minutes.

Don’t edit or analyse what you write during your 5 minutes, just write it as a stream of consciousness.

Be honest, remember no-one is ever going to read this. Write what’s on your mind!

Free writing is a great way to get the writing juices flowing at the beginning of a journaling session.

This is a therapeutic way to do a brain dump of what’s on your mind, especially if you’re journaling in the evening before bed.

By getting it out on paper you are freeing up your mind and clearing negative thoughts before beginning the other exercises.

Think of this as your primer!

Manifestation Journal

If you don’t do free writing first, you may find it difficult to be fully present and concentrate on the other journaling exercises.

The negative thoughts running through your mind can be quite a distraction!

With manifesting, there’s always the emphasis on focusing on the positive and remaining in a high energetic vibration.

But let’s be honest here.

In our day-to-day life sometimes things happen which are upsetting or we have problems that we’re worried about. That’s the real world.

This free writing exercise is a brilliant way of getting this all out of your head. This allows you to move into a more positive energetic vibration which is much more conducive to manifestation.

There’s an important balance here though.

Free writing is a great way to get things off your chest. But it’s important that you don’t sit or dwell in any negative thoughts or negative energy once you’ve finished.

Take your 5 minutes to get everything off your chest but then set your intention to release any negativity around what you’ve written and move on.

For some of you this will be quite easy, but for others it may feel harder to do.

If I find it difficult to move on from something that I’m emotionally attached to, a prayer to release my worries over to the Universe helps:

“Thank you, Universe for your love and guidance as I turn these worries and concerns over to you. I know that I will always be guided towards my highest good.”

Gratitude List

There’s so much focus on negativity and lack in our society.

Our automatic default is to focus on what’s not working and what we don’t have.

Everywhere we turn, we’re told to tune into the negative. The press, media advertising campaigns, schools and employers to name a few are all focused on what we don’t have or don’t do.

This negativity isn’t helped by the fact that our unconscious brain is also hard wired to tune in to the negative to protect us and keep us safe!

But while our unconscious mind is trying to take care of us, all this negativity is not creating an environment where we can manifest our dreams.

For us to manifest our desires we need to be in a high energetic vibration, and guess where all this negativity puts us?

That’s right – in a low energetic vibration!

So, if we want to get ourselves into a high energetic vibration, we need to be intentional about identifying the positive. ie what we do have and what is going well for us.

One of the great ways of building this awareness is with a Gratitude List.

Or you might like to call this an Abundance Log or an Appreciation List – it’s all the same thing.

Manifestation Journal

As you begin to tune in to the positive and focus on what is going well for you, you are putting out a clear message to the Universe of ‘More of This Please!’

Gratitude and appreciation are some of the highest energetic vibrations that you can be in AND they feel good!

“The more thankful I became, the more my bounty increased. That’s because – for sure – what you focus on expands. When you focus on the goodness in life, you create more of it.”

Oprah Winfrey

So, in your Manifestation Journal write what you are grateful for. Think about both the large and the small things – it might be a person, experience or thing.

And remember to acknowledge any early signs of that which you’re trying to manifest.

It’s important to recognise the tiny shoots of growth and change, not just the end result!

Writing down three to five things that you’re grateful for is often recommended but don’t get too hung up on the number.

The important thing here is that you actually FEEL gratitude when you write.

It’s better to write one thing and genuinely feel gratitude than to write five things without meaning.

We don’t want this to become a mindless admin exercise!

Another great way of doing a gratitude practice is to write your appreciation as a story, just free write a paragraph or so about what you’re grateful for.

For more on how to get the most out of your gratitude practice, check out my article on Gratitude Jars HERE.

There’s a section towards the end called Tips for Gratitude Jar Success.

These ideas will be really useful to you when you start your Gratitude List now.

Manifestation Tips

A Little Every Day

If you want to successfully manifest using your manifestation journal (which I’m assuming you do!) then you need to write in it every day.

It’s better to spend 5 minutes writing each day, than a whole hour once a week.

Little and often is the key here, as we want writing to put you in a positive energetic vibration – and so you need to do this every day.

If you’ve read this far in the article, you know there are many different ways of using your Manifestation Journal.

The key is to start small and choose one or two of the ideas above and commit to doing them consistently.

Writing in your manifestation journal is a habit, and like all habits it takes some effort to get started and keep it going in the beginning.

But before you know it, it’s an ingrained habit that you look forward to every day.


To help you be consistent in writing in your Manifestation Journal every day, it helps if you get into a bit of a routine.

Decide what time of day is best for you. Though if possible, do it as soon as you wake up. How you spend the first 30-60 minutes after waking, sets the tone for the rest of the day. Writing will help to

Manifestation Journal

get you in a positive energetic vibration from the get-go.

Once you get into the writing habit (which I promise you will!) you might find that you want to write more than once a day.

You’ll see that some of the exercises I have included in this article are particularly suitable for morning.

Others for great for the evening / bedtime and others are more ad hoc when you need a manifestation boost.

HUGE caveat here – this is only a suggestion.

You can do all these activities ANY time of the day – you’re in charge and you decide what feels good to you.

Manifestation Journal: Morning

Positive Affirmations

Scripting ‘AS IF’

Goals and Next Steps

Daily Scan


Daily Mantra

Manifestation Journal: Ad Hoc

Journaling Prompts

Abundance Blocks

Manifestation List

Vision Board Journal

Taking notes on Training Programs

Manifestation Journal: Evening

Free Writing

Gratitude List


“Jessica you just said to get into a routine”, I hear you say!

Yes, I did.

But don’t allow yourself to fall into a stale routine where you’re going through the motions without any feeling.

That WILL NOT get you into a positive energetic vibration!

So, DO get into a routine. But every now and again, mix it up and try a new Manifestation Journal exercise or swap your time of day around to see how it feels.

Choose your Manifestation Journal

Choose a Manifestation Journal that you love and enjoy writing in.

Any notepad will do, BUT it’s good to choose a colour and texture that resonates with you and also feels good to write in.

Also, when you start writing more than once a day you might find that you want more than one Manifestation Journal.

I have three.

One I use in the morning, one at bedtime and one that I use for ad hoc writing.

Write Free and with Passion

The purpose of writing in your Manifestation Journal is to get you into a positive energetic vibration and to articulate what you want to manifest in your life.

So, you need to write with some enthusiasm and a sense of positive anticipation.

Allow yourself to FEEL excited about the things you’re writing about.

And don’t filter, edit or over analyse what you’re writing. Let it flow. It’ll hugely help your manifestation efforts!

Keep it Private

Manifestation Journal

To give yourself permission to write freely and not filter, you need to have the confidence that you can say ANYTHING in your Manifestation Journal.

So, you need to keep your journal private – this isn’t something to share with others.

Find a place (in a drawer or in your wardrobe for example) where you know that others won’t find it.

Don’t get me wrong. You can share what you’re doing and how you’re growing with others if you want to, but I suggest you don’t show anyone your actual Manifestation Journal.

That’s just for you.


Flick back through your Manifestation Journal and read what you wrote several months ago or even last year.

It’s important to reflect upon (and be grateful for!) your journey and the progress you’ve made towards your dream life.

This will act as motivation to keep your journaling habit going as you begin to see your manifestations take form.

Manifestation Journal: Final Thoughts

Wow! That was a bit of a mammoth article!

As the title suggests, I wanted this to be a comprehensive guide to using a Manifestation Journal, as journaling is one of the most powerful manifestation methods at your disposal and I REALLY want you to have a go at it.

Journaling is an extremely effective tool to both cleanse and heal where it’s needed whilst also moving you towards the life and experiences that you do want.

Now over to you…

Let me know in the comments below which of these Manifestation Journal ideas you’ll try first!


  • This is where I share all of my favorite manifestation tools with you for FREE!
  • It's a treasure trove of guides, workbooks and masterclasses to help you manifest your dream life around the three pillars of health, wealth and relationships.
  • Enter your name and email to get instant access now.

Let’s Start a Conversation!


Submit a Comment

Your email address will not be published. Required fields are marked *

The Manifestation Toolbox


Want my best manifestation resources for FREE? Get exclusive access to a treasure trove of free workbooks, guides and masterclasses now!

Free Mindvalley Membership


Get a special discount membership to access the best coaches, training and programs in the world, and begin to transform your life right NOW.

Unlimited Abundance


No? A subconscious Abundance Block could be in the way. Join Christie Marie Sheldon to clear what’s really holding you back from wealth and abundance.

Uncompromised Life


Join the coach to billionaires, superstars and Olympic athletes to overcome all self-sabotage and limiting patterns. Get your mind working for you, not against you, and ignite your peak performance.

Be Extraordinary


This program will take you far beyond conventional personal growth so you can envision, create and grow on a level some might call impossible.

Hi, I'm Jessica


Hi, I’m Jessica. I want to help you create your dream life using personal growth, manifestation, meditation, spirituality and self care. Lets get started!



Learn powerful techniques to tap into your Energy Body so you can easily fine tune your physical world for more health, wealth, love, inner peace and clarity.

The Longevity Blueprint


Learn the game-changing ‘Food Philosophy’ that will allow you to regain your health and wellbeing for the long term. Join nutrition expert, Eric Edmeades, to find out how.

The M Word


Discover how to easily elevate meditation into a transformational tool for peak performance, creativity, intuition, energy and vitality.

Energy Medicine


Sick and tired of the shortcomings of western medicine? Join Donna Eden to awaken your body’s natural healing systems and learn natural and instantly effective healing tools.

Life Visioning Mastery


Go on a spiritual journey beyond traditional goal setting and manifestation to tap into what the universe has in store for you with world-renowned teacher Dr. Michael Beckwith.

The Manifestation Toolbox


Want my best manifestation resources for FREE? Get exclusive access to a treasure trove of free workbooks, guides and masterclasses now!