​The hidden skill of Metacognition: What is it and how it makes the brain work smarter

We all spend our days thinking, solving problems, making choices, learning new things, yet most of us rarely pause to examine how we think. Hidden beneath our everyday decisions is a quiet skill that shapes everything from how well we learn to how confidently we navigate challenges. This skill is called ‘metacognition’. In recent years, researchers have shown that strengthening this skill can meaningfully improve real-world outcomes. But what exactly is metacognition, and why does it matter so much in daily life? Below we explore.

Metacognition literally means “thinking about one’s own thinking.” It’s the set of skills and processes that lets one monitor, evaluate, and control their own cognitive activity.
For example; reading a paragraph and noticing we don’t understand it. Then, deciding to re-read it, and checking later if we remember it.
According to ResearchGate, the term ‘Metacognition’ was popularized by John H. Flavell in the 1970s.

While metacognition may sound abstract, its benefits for the brain, and everyday life, are widely documented in scientific research. Studies consistently show that people with stronger metacognitive skills learn better, make wiser decisions, regulate emotions more effectively, and adapt faster to complex situations. Below are some of its science backed benefits:

One of the most robust research findings is that metacognition helps the brain learn efficiently.

A study published in Learning and Instruction found that students who regularly made “judgments of learning” (pausing to predict how well they understood something) remembered material better a week later.

​Research also shows that self-testing, a metacognitive strategy, not only boosts recall but improves the accuracy of our confidence in what we know.
A 2022 paper in Mathematics in Education and Learning even found that simply asking students to reflect on their learning triggered “covert retrieval,” which significantly improves memory.

Metacognition helps the brain evaluate its own approach, and choose better strategies. Neuroscientific studies show that metacognitive monitoring activates the prefrontal cortex, the area responsible for planning, reasoning, and executive control.
A landmark review found that metacognitive accuracy depends on specific prefrontal regions, separate from basic perception or memory.

This means metacognition gives the brain something like a “mental dashboard,” and allows to:
Assess if your strategy is working
Switch approaches when needed
Avoid impulsive decisions
Evaluate risks more clearly

Studies suggest that beyond learning, metacognition plays a powerful role in regulating thoughts and emotions.
A large systematic review found that negative metacognitive beliefs, such as “I can’t control my worry”, are strongly linked to anxiety and depression.
Also, a form of therapy, called metacognitive therapy, focuses on changing how we respond to thoughts rather than the thoughts themselves. A meta-analysis in NIH reported large effect sizes in reducing anxiety, depression, and unhelpful thinking patterns.
Such evidence suggests metacognition helps the brain build mental resilience, the ability to notice unhelpful thinking, shift perspective, and regulate emotional responses.

While metacognition may sound like a technical skill, it is surprisingly trainable. Research shows that even small, consistent habits can reshape how the brain monitors and directs its own thinking. A 2018 study found that participants who practiced metacognitive reflection improved their metacognitive efficiency across different tasks, not just the ones they trained on.

In a TEDx Talk by Brendan Conway-Smith, a PhD candidate who researches how to better understand metacognition and apply its benefits, says, “mental training is a lot like physical training.” he adds “metacognition is a skill we can all improve, and even become an expert at”.

Below are some science-supported ways to develop stronger metacognitive skills:

Use self-questioning to check your understanding
A meta-analysis in Educational Psychology Review found that self-questioning significantly improves comprehension and long-term retention because it forces the brain to evaluate its own thinking process. Ask yourself question like:
“Do I really understand this?”
“What strategy am I using?”
“Is this approach working?”
​
Try “Judgments of Learning”
​Research shows that JOLs improve learning accuracy and reduce overconfidence, one of the most common cognitive errors during studying.
After reading or studying, pause and predict how likely you are to remember the information later.
Practice retrieval rather than re-reading
Retrieval practice means recalling information without looking at it.
A 2021 review found that retrieval not only strengthens memory but improves self-monitoring, helping people identify what they truly know.
Metacognition as a skill
As research continues to uncover how the mind monitors itself, metacognition stands out as a skill that can reshape learning, emotional resilience, and decision-making. The more we practice it, the more our brain learns to guide itself.