Last week I told you about the first, most crucial skill you need to learn if you want to improve your mindset—
the technical term is metacognition,
but it’s really just…
noticing your thoughts.
Today I wanna teach you something that
takes metacognition to the next level, and
makes it way more effective!
The technical term is externalization. 
Externalization is something I use
in the context of managing my ADHD.
People with ADHD do a lot better
if they can get their out of their heads
and DISPLAYED
in their surrounding environment.
(See the picture below—
these whiteboards in my office
are an exercise in EXTERNALIZATION
for me in my coaching work.)
Externalization works for people with ADHD,
but it works for neurotypical people as well!
The following exercise helps get
what’s going on in the BACKGROUND
of your mind, into the FOREGROUND.
You’ll need:
a piece of paper
something to write with
a timer
a few minutes of uninterrupted time alone
What to do:
Set yourself up with your pen and paper, in a comfortable position for writing.
Set your timer for three minutes. You could go shorter, but in my experience it takes at least a minute to stop feeling awkward, and to actually be present with your thoughts.
The beginning is often hard. You can get yourself started by writing a few of your sensory impressions. For example, when I did it recently, I got myself started by writing, “Horn honking outside. Nora licking her chops. Is this going to work? Cold hands.”
That got me started, so that I could then begin to penetrate into the stream of my unexamined thinking.
Once you’re in the flow of it, keep writing down your thoughts until the timer goes off. Avoid editing. Avoid censoring yourself. Record any verbal thoughts, and describe any images or sensations. Unlike, say, journaling, you’re not remotely trying to SHAPE what you’re writing. You’re merely acting as a scribe.
Once you’re done, look it over. what do you notice about your thoughts? Next week I’ll share some common themes that come up again and again for human brains. So if you want, you can tuck this paper away somewhere safe and private, then pull it out next week.
This is just ONE externalization technique.
ANOTHER way to get your inner monologue
out of your head—
so that you can look at it and
make some choices about it—
is to talk to a coach!
This is the kind of work we do together
in the sacred grove of my coaching practice.
In it, you’ll get:
A breakthrough in your pattern of not prioritizing yourself, so that you can move forward confidently in the direction of your dreams 
Deep knowing that you, as you are, are already worthy, so you can stop trying to justify yourself and create a life that reflects your most deeply held values 
A better relationship with your inner voice, so that you can stop the endless mental chatter telling you that you suck, and be at peace with yourself
Better boundaries, so that you can live a life that is meaningful on your terms, free of the expectations put on you by your culture, your parents, your boss, or society at large
Clarity about what YOU actually want, so that you’re living a life that is tailor-made to your preferences, not an empty unsatisfying version of somebody else’s life
A stronger practice of self-care so that you can be present in the moment with the ones you love for years to come
If you’re ready to create a life that
you can delight in and be proud of, let’s talk.
Book a Free Discovery Call with me.