?Don’t Read This Chapter: The Limits of “I Won’t” Power?別讀這章：“我不要”力量的局限性
They just couldn't stop thinking about white bears
這一小章節提出了一個問題：Why can't we control our thoughts?
ISN’T IT IRONIC 這難道不諷刺嗎？
You push a thought away, and-BAM!—it boomerangs back.
boomerang?動詞 （計劃）起反作用，使自食其果 If a plan boomerangs, its result is not the one that was intended and is harmful to the person who made the plan.
eg: The harder you push, the stronger it boomerangs back.
Ironic rebound explains many modern frustrations:the insomniac(失眠患者) who finds herself more wide-awake the harder she tries to fall asleep; the dieter who banishes carbohydrates, only to find himself dreaming?about Wonder bread and whoopie pies； the worrier who tries to block out her anxiety but gets drawn again and again into disaster fantasies.諷刺性反彈可以解釋現代人的很多失敗例子：失眠患者越想入睡，就發現自己越清醒；減肥的人拒絕碳水化合物，卻夢到了沃登面包和澳洲堅果曲奇；憂心忡忡的人試圖擺脫焦慮，卻一次又一次陷入對災難的幻想。說實話這些例子你有沒有中槍？
WHY THOUGHT SUPPRESSION DOESN’T WORK 壓抑想法為何行不通？
If,?for any reason, the operator runs out of steam, the monitor is going to become a self-control nightmare.無論基于什么原因，只要“操作”減弱了，“監控”就會成為自控的噩夢
runs out of?steam?短語 精疲力竭;喪失熱情;泄氣 If you run out of steam, you stop doing something because you have no more energy or enthusiasm left.
A tired operator and an energized monitor create a problematic imbalance in the mind. As the monitor searches for forbidden content, it continuously brings to mind what it is searching for.疲憊的操作和精力充沛的監控造成了大腦的不平衡會帶來問題。當監控尋找被禁的內容時，它會讓人不斷想起來要尋找的目標。
這段話也就解釋了一開始提出來的問題
IF I THINK IT, IT MUST BE TRUE 我想的都是真的
UNDER THE MICROSCOPE: INVESTIGATING IRONIC REBOUND深入刨析： 諷刺性反彈調整
AVOIDING IRONIC REBOUND 避免諷刺性反彈
Wegner suggests an antidote to ironic rebound that is, itself, ironic: Give up--is an effective strategy for treating anxiety, depression, food cravings, and addiction.維格拉提出了一種對方諷刺性反彈的方法。這個方法本身就很有諷刺意味--這個方法就是放棄自控。也是治療焦慮，抑郁，嗜食和各種上癮癥狀的方法。
這里給出了解決前面所說的問題的方法：放棄自控
antidote?可數名詞 矯正方法；對抗手段 Something that is an antidote to a difficult or unpleasant situation helps you to overcome the situation.
I DON’T WANT TO FEEL THIS WAY 我不想有這種感覺
It's not as far-fetched as it sounds.這并不像聽上去那么牽強
far-fetched 形容詞 穿鑿附會的;不切實際的;牽強的 If you describe a story or idea as far-fetched, you are criticizing it because you think it is unlikely to be true or practical.
if we want to save ourselves from mental suffering, we need to make peace with those thoughts, not push them away.如果想讓自己遠離精神痛苦，我們需要與這些想法和平相處，而不是把他們推到一邊。
THERE’S SOMETHING WRONG WITH ME 我出了問題
WILLPOWER EXPERIMENT: FEEL WHAT YOU FEEL, BUT DON’T?BELIEVE EVERYTHING YOU THINK 意志力實驗： 忠于你的感受，但別相信你所有的想法
When an upsetting thought comes to mind, try the technique that Goldin teaches his subjects. Instead of instantly trying to distract yourself from it, let yourself notice the thought.遇到煩惱的時候，不妨嘗試一下文中給出的方法。關注自己的想法，而不是試著轉移注意力。
"What if something goes wrong?" "I can't believe I did that. I'm so stupid." "If only that hadn't?happened. What could I have done differently?" These thoughts pop up like a song that gets stuck in our heads, seemingly out of nowhere, but then is impossible to get rid of.
這個短語用的很好很形象。可以在描述靈光一閃啊之類的在腦袋中出現的想法。
A DAUGHTER MAKES PEACE WITH HER ANGER不再憤怒的女兒
Trying to avoid unwanted feelings often leads to self-destructive behavior, whether it’s a procrastinator trying to avoid anxiety, or a drinker trying to avoid feeling alone. For your willpower challenge, see if?there is a feeling you are trying not to feel. What would happen if you gave yourself permission to feel it, using the breath and cloud imagery?無論是拖延癥患者想擺脫焦慮，還是酗酒者想避免孤單，擺脫不好的感覺往往會導致自我毀滅的行為。挑戰一下你的意志力，有沒有你不想體驗的感覺？如果你允許自己去體驗，調節呼吸并想象浮云，會發生什么事情？
summary
This part raised a question: Why can't we control our thoughts? Then the author qouted some examples to explain it, and gave the solution to solve it. After reading this chapter, I realized I suffered the same problem, and I got the way to deal with it: Only ?learning to make peace with those thoughts, we can finally get out of them.
