演讲者：Johnathan Bricker
演说题目：提高自控力的关键是什么？
Johnathan 是一位受国际社会高度认可的行为研究学家。他发明了许多的行为实践方法，帮助了那些沉迷酒精、吸烟还有那些患有肥胖症的人，避免了他们的过早死亡，改变了他们的一生。
中英文对照翻译（节选）
There is a new science of self-control that may hold the key to reversing these epidemics. It's called willingness.
有一项关于自控力的新科学发现，可能会是医治这些世界性问题的关键。那就是自主意愿。
Willingness means allowing your cravings to come and to go while not acting on them by smoking or eating unhealthy.
自主意愿的意思是允许你的强烈渴望出现和消失，但并不是真的去吸烟或不健康地进食。
Dropping the struggle with your cravings.
放弃与渴望作斗争.
Opening up to them, letting them be there,and making peace with them.
对这些渴望敞开心扉，允许它们的存在，然后与它们和平相处。
What I learned was that willingness is part of acceptance in the Acceptance and Commitment Therapy approach to behavior change.
我了解到，以“接纳承诺疗法”来改变人的行为时，自主意愿是“接纳”的一个部分。
In my research world, a common way you help people quit smoking and lose weight is you teach them to avoid their cravings.
在我进行科学研究的世界里，常用的帮人戒烟和减肥的方法就是教他们回避自己的渴望。
When you start to get confused because of thoughts in your head, don't feel those feelings, hold them instead.
当你为你头脑中的想法感到困惑的时候，不要去感受那些感受，要阻止它们的出现。
When you're feeling certain feelings that just don't seem right. Treat those pesky feelings like a reading light and turn them off.
当你感觉到有一些感觉似乎不太对的时候，像关掉台灯一样关掉这些讨厌的感觉。
And the fact is we don't act on every thought we have, because if we did, we'd all be in a whole lot of trouble.
事实上我们并不会表现出自己的所有想法。因为如果我们这样做了，每个人都会有很多很多麻烦。
So here is the secret to self-control. The secret to self-control is to give up control.
所以这就是自控的秘密。自控的秘密就是放弃控制它。
Because otherwise, we get into a tug-of-war with a monster, a craving monster.
因为如果那样做的话，会让我们陷入和一个怪兽拔河的战争当中，一只欲望的怪兽。
And what you discover is that if you just allow the monster to be, to occupy a space in your body, you discover in a few minutes that the craving monster is not as threatening as he appears.
然后你会发现，如果你就让那只怪兽在那里，让它占用你身体的一部分，你会发现几分钟之内，那只怪兽就不会像刚开始看起来那么有威胁性了。
And sometimes, he even goes away.
甚至有时候，它会自己走开。
期待与你相遇，不见不散 ▼
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