I tend to have a lot of this sort of thing going on in my head as well. One thing that has helped me is, as soon as I realize I'm in the midst of a conversation or story in my head, I smile & chuckle to myself & perhaps shake my head (gently) from side-to-side in kind-of a show of irony, I guess you might say. Sometimes I'll also say to myself something such as: "What is the point of that?" Then I'll simply let it go. Making light of the situation, in a humorous sort of way, is much more helpful, to me at least, than getting mad at myself & trying to make my poor brain do what I want it to do.