ep 89: Executive Function Skills Series #7 – Metacognition

Join me in this in-depth episode where I share my metacognition journey and the practical tools that transformed how I manage my mind. If you’ve ever felt like your thoughts were just happening to you, found yourself acting on autopilot, or asked “why did I do that?” after impulsive decisions, this episode is for you. I’ll walk you through the exact approaches that helped me go from feeling mentally dragged around like an untrained dog to becoming the conscious director of my own thoughts.

What you’ll learn:

  • Why metacognition is the “quality control system” for your executive functions
  • How most ADHDers reach adulthood without realizing they can direct their thoughts
  • The untrained dog analogy that perfectly explains what an unmanaged mind feels like
  • Why thoughts are stories, not facts, and how to question them effectively
  • The brain dump technique that slows things down and reveals what’s really happening
  • How the C-T-F-A-R model shows exactly how thoughts create your reality
  • The insurance email example that demonstrates how unintentional thinking creates procrastination
  • Why self-coaching skills aren’t taught in school but are essential for ADHD brains

Tools I Use and Recommend:

  • Brain dump techniques (writing, typing, voice-to-text with Otter AI)
  • The C-T-F-A-R self-coaching model for mapping thoughts to results
  • Feelings wheel for developing emotional vocabulary
  • The “and” strategy for holding conflicting thoughts without dismissal
  • Curiosity questions to explore thoughts without judgment
  • Focusmate.com for body doubling during challenging tasks

“Metacognition is simply your ability to notice and name what’s going on in your brain. That awareness is what gives you choice. Your thoughts are not facts. They’re stories your brain tells you, and it’s okay to question them.” – Mande John

Awareness Creates Choice Learn why building metacognition isn’t about controlling every thought, but about developing the awareness to choose your response. I share personal examples from my barn cleaning struggles and client success stories that demonstrate how these tools helped transform automatic reactions into conscious decisions.

Resources:

This episode is essential for anyone with ADHD who feels emotionally hijacked, stuck in patterns they can’t break, or struggles with course-correcting mid-task. Remember: you don’t have to implement everything at once – just practice one tool this week for 10 minutes most days.

Share in the comments: What’s your biggest “why did I do that?” moment? You’re definitely not alone!

#adhd #metacognition #executivefunctioning #adhdtips #selfcoaching #adhdthinking #mindmanagement #adhdcoaching

Listen to the Episode:

Watch the video on Youtube:

Back to Episodes