Using Journaling for Metacognition in 4 STeps

Written By Natasha Lubansky, MA
 
 

Metacognition might sound like a fancy term, but it’s really just about being aware of how you think. It technically means “thinking about your thinking,” or self-reflection and monitoring. 

One of the best ways to practice metacognition is to keep a journal, because not only does it help you process your thoughts, but you can also look back on it and see how far you’ve come! 

Here are some practical steps to use a journal for metacognition:

1. Set up your journal: Choose a format that works for you—whether it's a physical notebook, a digital document, or an app. Make sure it’s easily accessible so you can jot down your thoughts when they strike.

2. Keep daily (or weekly) reflections: At the end of each day, take a few minutes to reflect on what you learned. Ask yourself:

  • What was my goal today?

  • What strategies did I use?

  • What challenges did I face, and how did I move through them?

  • What should I do differently next time? Is there another approach I can try?

3. Take real-time notes: During your study sessions or while working on tasks, keep your journal accessible to take quick notes throughout:

  • What’s going well?

  • Where am I getting stuck?

These quick check-ins can catch successes or challenges in real-time.

4. Use prompts: If you’re not sure what to write about, use prompts to get started. Here are a few:

  • Describe a time when you learned something new. What helped you remember the information?

  • Write about a challenge you faced recently. How did you handle it?

  • What do you wish you had known before starting a particular task?

  • What tends to derail my day? What are some ways I can get back on track?

Using a journal for metacognition is all about creating a dialogue with yourself. You’ll develop greater awareness of your thinking and working patterns, and become more confident as you move forward!

Natasha Lubansky, MA

With professional experience in community mental health centers and outpatient mental health clinics, Natasha has assisted individuals with various DSM-V diagnoses, including anxiety, depressive, bipolar, and personality disorders. Her experience includes assisting adult clients in identifying, setting, and working towards life planning and educational/employment goals.

In her work, Natasha uses a holistic, strengths-based approach, specifically using clients’ strengths to address challenges. She aims to assist others in discovering their aspirations, removing barriers to success, and taking small steps towards goals to create a more fulfilling life.

Working with individuals to develop competency in organization, time management, social skills, and managing stress, Natasha also has experience with children and teenagers with special needs, including Autism Spectrum Disorder. She utilizes individualized tools to improve thoughts, behaviors, and relationships in school and at home.

Natasha has a Bachelor’s degree in Psychology and a Master’s degree in Social Work with a concentration in Clinical Mental Health.

Previous

Just S.T.A.R.T! Tips for Task Initiation
Next

Merry Metacognition: Using the Brain Dump Method to Reduce Stress