A science-savvy, soul-honoring playbook for people who are done with vague manifesting advice and ready for results. This is a practical, day-by-day method to change what you notice, how you feel, and what you do—so your life changes, too. If you’ve ever set a goal on Sunday and felt your willpower evaporate by Tuesday, this book is your missing bridge. Make It Real turns big visions into small, repeatable actions that your brain and nervous system can actually adopt. Grounded in neuroscience, somatic regulation, and behavior design—and written in a warm, spiritually literate voice—it gives you a complete routine you can start today and keep for life. Inside you’ll build your personal Manifestation Practice Stack —a simple sequence you can run in 10–30 minutes a day: — Clarify what you truly want (self-concordant goals that energize motivation). — Convert “wishing” into if–then plans that reliably trigger action (implementation intentions). — Train your Reticular Activating System with concise written intentions and attention cues. — Regulate your nervous system first, so mindset work actually works (polyvagal-informed breath, humming, grounding, and gentle shaking to metabolize stress). — Use affirmations that don’t backfire—bridging statements and afformations that your subconscious can accept. — Run 10-minute first-person mental rehearsals (process + outcome) to wire “already true” performance. — Practice minimalist mindfulness for focus and emotional steadiness (brief protocols that improve attention and working memory). — Do shadow-safe emotional skills: name, allow, and reframe—no toxic positivity required. — Keep evidence logs that collapse the gap between belief and lived experience. — Add gratitude and savoring to lift mood and sleep, and cultivate non-attachment so you’re free of desperate clinging. — Amplify with a small intention circle for accountability, co-regulation, and shared visualization. What sets this book apart is its integration . You’ll learn why each technique works and exactly how to do it, with plain-language scripts, timing, and troubleshooting. Low visualizer? Use sensory anchors, scripting, or auditory imagery. Sensitive system? Start with breath ratios and safety anchors before any cognitive work. Busy schedule? Run the 12-minute “micro-stack” on weekdays and the deeper reset on weekends. Evidence-informed and trauma-aware, Make It Real draws on the leading edge of research and practice: motivation science (Oettingen’s mental contrasting and WOOP; Gollwitzer’s implementation intentions), positive emotion and broaden-and-build (Fredrickson), attention and meditation neuroscience (Davidson), cognitive reframing and graded change (Judith Beck), polyvagal-based regulation (Porges), and expressive writing for emotional processing (Pennebaker tradition). You get the best of the lab translated into everyday rituals that feel human, kind, and doable. You’ll come away with: — A clear set of values-aligned intentions that actually feel like you . — A personalized morning and evening routine that primes attention, steadies emotion, and cues action. — A library of quick somatic switches (coherent breathing, extended exhale, humming, grounding postures, tremor release). — A toolkit of cognitive scripts—bridging statements, afformations, and mental rehearsal scenes—tailored to your belief window. — A simple weekly review that converts data into momentum, plus guidance for forming a small intention circle that keeps you honest and inspired. This is Book Two in the Mind Over Matter series, and it reads beautifully as a stand-alone manual. Bring your desire. Bring your skepticism. Bring your calendar. You don’t need perfect faith—you need consistent signals to your brain and body that match the life you’re calling in.