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Metacognition is the ability to notice, monitor, and regulate one’s own thoughts. It helps decide how much confidence to place in a thought. Evaluating consequences is useful for guiding behaviour, but truth requires multiple checks: evidence, alternatives, emotional state, and consistency over time. Thoughts can be treated as different streams you may follow cautiously, using mental simulation to delay action and reduce risk—without assuming predicted outcomes determine truth.

6-step metacognitive routine (easy to practice)

Use this whenever a thought grabs you — e.g., anxiety before a talk, self-criticism, or urge to procrastinate.

1. Notice — Stop and name the thought. Example: “I notice I’m thinking ‘I will mess up this presentation.'”
2. Label — Say whether it’s a thought, feeling, memory, or worry. Example: “That’s a worry + a prediction, not a fact.”
3. Anchor — Take 3 slow breaths to create a small space between you and the thought.
4. Question — Ask 2 quick checks:
   • What evidence supports this thought?
   • What evidence contradicts it?
   Example: Evidence for: “I stumbled last time.” Evidence against: “I prepared more this time and I practiced twice.”
5. Reframe / Choose — Replace or rephrase the thought into a more useful one, or decide an action. Example reframe: “I might make small mistakes, but I can handle them and deliver the main points.” Or choose action: “I’ll write a one-sentence opening to start strong.”
6. Monitor: Notice what happens after you act: calmer? more focused? adjust next time.