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Neuroscientist breaks down the 5 simple steps of true manifestation, without the 'woo woo'

It might seem like magic, but there's real science behind it.

mel robbins, james doty, neuroscience, goal setting, manifestation, psychology, self improvement

Photo credit: Canva

James Doty breaks down what manifestation actually is from a neurological standpoint.

Manifestation can be an off-putting concept for myriad reasons, but arguably the biggest complaint is that it feels unrooted in any scientific reality. However, many experts in the scientific community recognize that manifestation is actually rooted in very real neuroscience. The recently passed neurosurgeon and author Dr. James Doty was certainly one of them.

Doty, who passed away in July 2025, dedicated the better part of his life to explaining the science behind manifesting and visualization—why it works, how it occurs in the brain, and how to do it effectively. This includes an incredibly simple routine for manifesting, “without the woo-woo,” as he put it.

Steps for Manifestation

1. Have an intention.

2. Write it down.

3. Read it silently.

4. Read it out loud.

5. Visualize it over and over and over again.

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A post shared by Mel Robbins (@melrobbins)

This process might look bare bones, but Doty attests that it uses “all of your sensory organs as much as possible” to embed your intention into your subconscious. All of which activates different parts of your brain, including the part of the brain that repeats self-talk about our identity. So much of how we create habits is tied to the stories we tell ourselves about ourselves, after all.

The caveat that Doty adds, which contradicts the “good vibes only” mantra promoted in many manifestation circles, is that negative self-talk “is not going to 100% go away.” However, with practices like this, even amongst the negative self-talk, you’re able to stay emotionally resilient and not let it “overpower you” by causing you to ruminate.

“In a lot of ways, it’s like accepting the shadow self," says Doty, referencing a term coined by Carl Jung, another pioneer who bridged the gap between metaphysical, spiritual principles, and clinical psychology.

Doty also notes that, contrary to popular opinion, manifestation is not primarily about acquiring things, but rather about gaining detachment from the need for external validation, which ultimately causes suffering.

- YouTube www.youtube.com

“I like material things. I drive a Porsche, I live in a very nice house. But the difference, though they’re wonderful to have, they're not necessary. If these things were taken away from me, it has no impact on who I see myself as.”

A few other tips, which Doty goes into detail about in his book Mind Magic: The Neuroscience of Manifestation and How It Changes Everything, include beginning with some gentle breathing exercises to get into a calm state (which releases stressors like fear and doubt which can hinder manifestation), followed by focusing on the joy and awe of being alive (putting you in a receptive mode), and taking aligned action after embedding an intuition (after your brain is rewired to search for possibilities).

At the end of the day, Doty’s five-step routine, and really his work in general, is a great way for the more cynical among us to still experience the benefits of manifesting, even if we don’t gel with the way it’s normally portrayed in pop culture.

“There is no magic here; this is fundamentally basic neuroscience, and it’s something we all have the ability to master.”

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A 3-word method can help you make relaxed small talk that doesn't feel like an interview

Injecting some personality can make things a lot more fun.

via Canva/Photos

A man and woman chatting over some wine.

A lot of people are uncomfortable making small talk, but it’s an essential skill that can make or break your love life, career, and social experiences. Many people believe that being good at chatting with others is something innate, but those who excel at it work at their craft and pick up small tips along the way to become better communicators.

One of the tricks that all great communicators know is that you will be more likable when you're more interested than interesting. Study after study shows that people love talking about themselves, and if you ask people more questions, they will like you a lot more than if you did all the talking. So, how do we do this without creating a one-sided conversation where your conversation partner learns nothing about you? The folks at the Science of People have shared the statement-plus question technique.

The statement-plus technique

“One of the smoothest ways to keep conversation flowing is to share a brief personal statement followed by a question,” the Science of People writes. “This technique accomplishes two things: it gives the other person information about you (making you seem more approachable and interesting) while also redirecting focus to them.”

small talk, conversation, office party, people talking, wine Coworkers having a nice conversation.via Canva/Photos

Here are some examples:

Instead of asking “What do you do for work?” say:

“I’m a writer for Upworthy, and I enjoy seeing my work read by millions of people. What excites you about your job?”

Instead of asking, “Where do you live?” try:

“I live in Long Beach, California, and it’s really nice living by the ocean. What do you love the most about where you live?”

Instead of asking, “How do you know the person who threw the party?” say:

“I met Sarah at a church meeting seven years ago. Do you remember the first time you met her?”

These questions enable you to discuss yourself while maintaining the focus on the other person. They are also open-ended, so you don’t just get a one-word answer. You learn their job and what excites them about it. You know where they live, and they get to brag about what they like about the city. The technique also broadens the conversation because, according to the psychological phenomenon known as reciprocal self-disclosure, people are more likely to disclose things about themselves after you share something about yourself.

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What is reciprocal self-disclosure?

“The most likely result of your self-disclosure is that other people will do the same. In the field of communication, we refer to this as 'reciprocity.' When you share information about yourself, the most likely result is that people will start to disclose a similar type of information from their own lives," communication coach Alexander Lyon says. "In our presentations, we talk about this as a magic wand. Disclosure is the closest thing we have to a magic wand in terms of a concept in communication. When you disclose, other people almost automatically reciprocate."

Ultimately, people love to talk about themselves, and if you give them the opportunity, they will like you more for it. However, that doesn’t mean you can’t reveal some aspects of yourself at the same time while keeping the focus on them. The statement-plus question technique allows you to reveal some things about yourself while making the other person feel seen and comfortable telling you more about themselves. It’s sure to elevate your small talk to something more substantial in a relaxed way that doesn’t feel like an interview.

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The surprising best temperature for drinking water, according to experts

There's not just one answer.

Photo credit: Canva

Could you be more effective with your water intake?

Here’s something we all know but rarely think about: 75% of the human body is made up of water. Essentially, we’re water balloons with legs, or whatever the heck Flubber was.

To maintain that internal reservoir, humans need to drink 15 cups of water (for men) and 11 cups of water (for women) daily. It doesn’t take a math whiz to realize that’s a lot of water. To put that into perspective, according to the Omni Calculator (a great online tool that determines a person’s total body water volume using a formula developed by Dr. P.E. Watson), beloved character actor Steve Buscemi is currently carrying around 83.74 pounds of water in his body, or approximately 10 gallons.

But what if you’ve been drinking water, that sweet elixir of life, all wrong? Or, at the very least, ineffectively? Just as every plant has its ideal growing conditions, according to doctors and medical professionals, the temperature of the water we drink matters a lot more than you might think.

Room-temperature, ice-cold and straight from the fridge, slightly warm for no reason at all: when it comes to drinking water, everyone has their own unique methods of getting the job done. But while we continue to chug our preferred water temperatures without question, we might be missing out on some serious health benefits—or even causing ourselves unnecessary discomfort.

Medical experts have discovered that water temperature, when used at the right time, can significantly improve your wellbeing, affecting everything from how we digest our food to how well we perform during workouts. All water hydrates, but the temperature at which you drink it can make all the difference.

Room-temperature water is your digestive system's best friend

water, temperature, drinking, h20, health, wellness A woman drinking room-temperature water. Photo Credit: Andrea Piacquadio/Pexels

When to drink

Good morning! Many dieticians and wellness experts recommend drinking room-temperature water (about 68°F) first thing in the morning to gently activate your gastrointestinal tract (It also promotes regular bowel movements, FYI). This gentle approach is often referred to as “Japanese water therapy,” and encourages sipping 4-5 glasses (about ¾-cup each) upon waking then waiting 45 minutes before breakfast. It’s also great for everyday hydration, since room-temperature water is often easier to gulp.

Why it works

"In Chinese medicine we advocate drinking warm water because of its effect on the digestive system," Dr. Jill Blakeway, a licensed doctor of acupuncture and Chinese medicine, explains. “Drinking cold water can congeal the fats in food and because of that can make the digestive system sluggish."

Your body absorbs room-temperature water more easily, causing minimal disruption to the digestive system, making it the go-to option for sensitive stomachs.

Ice-cold water is perfect for workouts and hot days

water, temperature, drinking, h20, health, wellness A glass of water with ice. Photo Credit: Cottonbro Studio/Pexels

When to drink

This one is for the athletes and fitness gurus: Cold water (around 41°F from the fridge or 60°F from the tap) is your new best friend. Like a refreshing summer breeze, cold water has a natural way of cooling the body down during or after an exercise. It also gives your metabolism a tiny boost: according to research, your body expends about five calories per ounce of ice while warming the water to body temperature.

Why it works

Studies show that drinking cold water triggers a special reflex that helps you to stop sweating sooner, effectively lowering your core temperature and enhancing overall performance.

“It turns out that sweating stops before fluid can completely be incorporated into the body,” says gastroenterologist Dr. Brian Weiner. “There’s some kind of reflex that acknowledges liquid intake, and studies have shown that it kicks in more at the cold tap water level.”

Hot water soothes what ails you

water, temperature, drinking, h20, health, wellness A woman drinks hot water. Photo Credit: Andrea Piacquadio/Pexels

When to drink

Hot water (130-160°F) can be incredibly soothing when you’re under the weather. So, if you’re feeling congested or battling a sore throat, a nice mug of hot water might be just what the doctor ordered. A 2008 study found that hot drinks work like a natural remedy, providing quick, lasting relief from runny noses, coughing, sore throats, and fatigue.

Why it works

Like a warm summer rain, hot water creates steam that helps clear sinus congestion, while its pacifying warmth relaxes the gastrointestinal and digestive muscles. In fact, a small study showed that warm water worked wonders for patients recovering from surgery, improving their comfort and digestive health.

Warm or hot water can also literally melt away stress, as long as temperatures are kept comfortably warm: water above 160°F can scald your esophagus or damage your taste buds.

When to avoid certain water temperatures

water, temperature, drinking, h20, health, wellness This goes beyond personal preference.Photo Credit: Maurício Mascaro/Pexels

Migraines. Do not drink cold water! Research from 2001 found that the refreshing drink can trigger—or even exacerbate—headaches in those who are already prone to them.
Achalasia. If your esophagus is compromised, cold water can worsen symptoms. Try swapping in warm water instead, which can help soothe and relax the lower esophageal sphincter.
Hot, sweaty days. Surprisingly, despite what old wives’ tales might say, warm water can actually make you feel less thirsty, which registered dietician Vanessa Rissetto warns "can be dangerous on days when your body is losing water through sweating to try to keep cool."

We all know drinking water is important, but just as a garden thrives with the right care at the right time, you can optimize and customize that all-essential water you drink throughout the day. Whether that’s out of a Stanley tumbler, Owala water bottle, or Yeti flask, is up to you.

This article originally appeared in May. It has been updated.

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Happiness researcher explains how making a 'reverse bucket list' can change your life

Counterintuitive in our culture, but effective.

Gage Skidmore/Wikimedia Commons

Harvard researcher Arthur C. Brooks studies what leads to human happiness.

We live in a society that prizes ambition, celebrating goal-setting, and hustle culture as praiseworthy vehicles on the road to success. We also live in a society that associates successfully getting whatever our hearts desire with happiness. The formula we internalize from an early age is that desire + ambition + goal-setting + doing what it takes = a successful, happy life.

But as Harvard University happiness researcher Arthur C. Brooks has found, in his studies as well as his own experience, that happiness doesn't follow that formula. "It took me too long to figure this one out," Brooks told podcast host Tim Ferris, explaining why he uses a "reverse bucket list" to live a happier life.

bucket list, wants, desires, goals, detachment Many people make bucket lists of things they want in life. Giphy

Brooks shared that on his birthday, he would always make a list of his desires, ambitions, and things he wanted to accomplish—a bucket list. But when he was 50, he found his bucket list from when he was 40 and had an epiphany: "I looked at that list from when I was 40, and I'd checked everything off that list. And I was less happy at 50 than I was at 40."

As a social scientist, he recognized that he was doing something wrong and analyzed it.

"This is a neurophysiological problem and a psychological problem all rolled into one handy package," he said. "I was making the mistake of thinking that my satisfaction would come from having more. And the truth of the matter is that lasting and stable satisfaction, which doesn't wear off in a minute, comes when you understand that your satisfaction is your haves divided by your wants…You can increase your satisfaction temporarily and inefficiently by having more, or permanently and securely by wanting less."

— (@)

Brooks concluded that he needed a "reverse bucket list" that would help him "consciously detach" from his worldly wants and desires by simply writing them down and crossing them off.

"I know that these things are going to occur to me as natural goals," Brooks said, citing human evolutionary psychology. "But I do not want to be owned by them. I want to manage them." He discussed moving those desires from the instinctual limbic system to the conscious pre-frontal cortex by examining each one and saying, "Maybe I get it, maybe I don't," but crossing them off as attachments. "And I'm free…it works," he said.

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"When I write them down, I acknowledge that I have the desire," he explained on X. "When I cross them out, I acknowledge that I will not be attached to this goal."

The idea that attachment itself causes unhappiness is a concept found in many spiritual traditions, but it is most closely associated with Buddhism. Mike Brooks, PhD, explains that humans need healthy attachments, such as an attachment to staying alive and attachments to loved ones, to avoid suffering. But many things to which we are attached are not necessarily healthy, either by degree (over-attachment) or by nature (being attached to things that are impermanent).

"We should strive for flexibility in our attachments because the objects of our attachment are inherently in flux," Brooks writes in Psychology Today. "In this way, we suffer unnecessarily when we don't accept their impermanent nature."

What Arthur C. Brooks suggests that we strive to detach ourselves from our wants and desires because the simplest way to solve the 'haves/wants = happiness' formula is to reduce the denominator. The reverse bucket list, in which you cross off desires before you fulfill them, can help free you from attachment and lead to a happier overall existence.

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Teacher caught on camera showing up to her middle school at 10pm in a bonnet and pajamas

Adults have anxiety the night before a big test, too.

@misswinans_teach/TikTok

Not all heroes wear capes. Some wear a bonnet and PJs.

While we often think of test day as purely a stressful day for students, teachers definitely feel the pressure too. Just take middle school teacher Sarah Ashley Winans’ word for it.

Winans recently went viral on TikTok after sharing a video of herself entering the school she works at in the middle of the night, decked out in her pajamas and a bonnet. No, this wasn’t a bizarre episode of sleepwalking—Winans woke up from her pre-test day slumber and realized she had forgotten to plug in her computer charging cart that would be vital for students to take the exam.

Luckily, the crisis was somewhat easily averted. In the clip we see her hop out of her car, unlock the building, walk down the hall and into her classroom, and in two seconds flat she comes out flashing an “all is well” peace sign to the security camera. Phew.

@misswinans_teach
Test taking anxiety isn’t just for the kids. Mind you…this was at 10:15 p.m. 🫠🫠 #itsfineimfineeverythingsfine #viralvideo #teachersoftiktok #teachertok #middleschoolteacher #teacherlife #teacherhumor #middleschool #fyp #trending #sendhelp #whyamilikethis

“Test anxiety isn’t just for kids,” her caption read.

In an interview with Today, Winans shared how this test anxiety comes from a place of wanting all her students to feel at ease. "I don't really sleep the week of testing, because I want them to be OK, and I want them to feel confident, not to be nervous and worried. I know testing can really put a lot of pressure on people."

teachers, teacher of tiktok, test day, test anxiety, state testing, prepping for test, funny teachers, state exam, chromebook Sarah Ashley Winans. Courtesy of Sarah Ashley Winans

Down in the comments, people really felt for Winans’ plight.

"I just know you were stress texting your principal,” one person wrote. Another echoed, "Yall know she was (on the phone) with someone bc she was scared to death."

Indeed, Winans did call her administrator before making her adventure to the school (luckily only a five minute drive away), and that was actually how she got this hilarious footage. "She let me look at it, and then I said, 'I have to record it,'" Winans told the outlet

Viewers who were not feeling secondhand anxiety just chimed in with pure appreciation.

“This is so Janine coded,” one person wrote, referencing Quinta Brunson's character in Abbott Elementary.

teachers, tests, testing, abbott elementary, gif Janine from Abbott Elementary. media.giphy.com

“Not all heroes wear capes, they’re in bonnets plugging in the chromebook cart at 10pm,” quipped another.

Still another said, “Just so you know, you’re an amazing teacher because WHO would go late at night when you’re already in your jammies? You’re awesome.”

Following the huge response to her video, Winans told Today, that she hopes it humanizes teachers a bit and reminds folks they aren’t perfect, but still do everything they can to provide for their students.

"This is just something we do. Teachers, you make mistakes, and you forget to do things and, I mean, you just do what you have to do to make sure your kids are successful. And I was just doing my job."

So, in addition to providing education, therapy, and mentorship, teachers also have to do a little recovery missions from time to time. That’s just reason #509 why they deserve more.

As a new school year is well underway, Winans seems to be doing just fine as she's posted videos of her classroom redesign project and an adorable fit check.

@misswinans_teach
A little ootd to get the week started😂😂 #teachersoftiktok #viralvideo #teachertok #middleschoolteacher #ootd

She certainly looks well rested!

This article originally appeared in May. It has been updated.

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Woman on flight notices her seatmate panicking, tells the 'early standers' to clear the way

An incredible and bold act of kindness.

Screenshots courtesy of Hailey Sand

A woman speak to the camera

No matter where you are, even when your life feels like it's falling apart, other people's lives are still going on as normal. Unfortunately, the world doesn't stop because tragedy strikes someone's family, but recently on a United Airlines flight, one woman had a pretty close equivalent. Hailey Ann Sand recently took an unexpected trip after finding out her grandfather was being placed on comfort care as he was nearing the end of his life.

Sand knew she wanted to be there for his final moments, so she booked a last-minute flight and headed out. What was supposed to be a smooth trip wound up being stress-inducing due to the flight landing behind schedule. The airline was aware that some passengers had connecting flights taking off in a few minutes so they made the announcement asking for passengers to extend courtesy to those with tight connections.

Sand was one of those with an extremely tight connection when the flight landed in Denver, but as airline passengers often do, many stood up, not allowing others to get off the plane first. It was then that the grieving granddaughter was reminded that there are still good people in the world.

The woman shares in a video that she was in seat 31A and another woman, whom she didn't know was in seat 31B noticed the urgency on Sand's face prompting the woman to inquire if something was wrong. After Sand explained that she was in a hurry to catch her next flight so she could be there with her grandfather in his last moments, the stranger sprung into action.

@haileyannsand
@United Airlines

Sand's connecting flight was scheduled to depart in 25 minutes but the aisle was completely blocked. That is, until her seatmate got everyone to clear it.

"You didn't owe me anything but you stepped out in the aisle and you announced very loudly to everybody to please step aside so that I can get off the plane in a timely manner," Sand says hoping her words reach the woman who helped her. "We landed 25 minutes before my next flight was supposed to depart, and it was a 22-minute walk across the Denver airport. We flew into gate 73ish, and I was flying out of 12. I had to walk all the way across. I just want you to know that I made that flight and I got to be there last night. And I got to tell my grandfather how much I loved him and he got to tell me back and he understood what I was saying."

kindness, viral video, United Airlines, Hailey Ann Sand, good news, compassion, hospice nurse, airplane etiquette, paying it forward, grief Woman hugging her grandfatherCanva

The grieving granddaughter was able to be there along with the rest of her family until her grandfather passed. She continues the video with an emotional thank you to the stranger saying that her act of kindness changed her life, hoping the video would reach the kind stranger. While the video didn't reach her, the video did reach United Airlines causing several flight attendants and crew to reach out to Sand. Through some detective work, they connected her with a relative who connected her with the stranger, Katie.

Turns out Katie wasn't just an average passenger, she's a hospice nurse who deeply understands a family's need to be together during someone's final hours.

Sand tells Upworthy it look less than 24 hours to track Katie down and get in touch with her. While the flight they shared was from San Antonio to Denver, Katie just happened to be traveling from work and isn't from either city and Sand lives in San Antonio but is from Washington. The chance seating assignment seemed meant to be.

kindness, viral video, United Airlines, Hailey Ann Sand, good news, compassion, hospice nurse, airplane etiquette, paying it forward, grief Crowded airplane cabinCanva

Once Sand reached her family she left her chance encounter with a hospice nurse to feel the warmth and comfort of the hospice nurses at Samaritan Hospital in Moses Lake, Washington, "They did an excellent job for my grandfather in his final moments but also my whole family in helping us through a difficult time."

Sand shares that her grandfather was "a husband of 62 years, a father, a grandfather, a great-grandfather, a brother, a friend, a mentor. He served in the Army and worked his whole life as a farmer. He was the most hardworking man. He loved to travel and has been all over the world. He was very involved in his community, and the world would be better with more people like him in it."

While the woman hoped the video would reach the passenger that helped her on the plane, she likely didn't expect it to reach over 9 million people but since it has she hopes people leave her video with a message of kindness.

@haileyannsand
@United Airlines the long awaited, long winded update.

"I hope this story continues to resonate with people and inspire them to love each other more, and think twice when the flight crew asks you to stay seated so that people who have a tight connection can get off the plane. You never know why someone is traveling and it’s not always for a happy reason."

This article originally appeared earlier this year. It has been updated.

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