I mean if you realize how hard it is, sounds like you’re doing a pretty good job at meditating tho

Well i am kinda alluding the the free will thing in the OP actually.

https://nesslabs.com/pink-elephant-paradox

Everyone has those. Again, clinically speaking intrusive thoughts need to be persistent.

How do you know if a thought is wanted or unwanted before it happens though?

No, the latter is not any more or less intrusive than the first.

If you want to talk about clinically intrusive thoughts, they’re persistent, reoccurring and relentless, not just a random spooky thought that pops into your head - everyone has those, and most people move on from them.

Sure, clinically speaking. But generally speaking, every thought came unbidden.

If speaking clinically, persistence and emotional disruption. But the way most people these days use the phrase it’s basically just people noticing that we don’t actually have control over our thoughts.