If the process actually helps you/anyone, then great! But I imagine this very lengthy process is extremely unsustainable for most everyone - and could increase generalized anxiety for some (“I have to do these many many steps if I want to improve. I’m trying, failing, and now feel worse”) I think if you measured 100% of your language output, you’d find that the targets you identified are kinda arbitrary. Which would be good news bc then you could drop the lengthy process and replace it with “having to talk is my trigger”. 2 accessible steps to reduce it is to make eye contact and start. speaking. slowly. while. enunciating.