1·Track them for a couple days, putting a tally mark in a small notebook every time you get an urge. Write out a plan, before you get the urges, with strategies to beat them.
追踪自己的冲动感一些时日，并在一个小记事本上记下来每次的冲动，写出来一个计划，在你冲动来临之前，就有战略的去击败他们。
2·And to do that, you should carry around a little pencil and paper all day, and each time you feel the impulse (in this case, to react with anger), mark down a tally.
为了达到这个目的，建议你每天都随身携带一本本子和一支笔，每当你感到即将爆发的时候（也就是要愤怒的做出反应时），记录下来。