I actually don't know what sorts of things people do to detrain habits, other than focusing on not doing it. Maybe speech therapists will be able to help there, since it's specifically speech we're dealing with. But I guess it's gonna take a period of awkward attention to your delivery, until you no longer default to the tricks. I've been paying attention to my habits for years, and I guess I never settled on a particular trick myself. I do do substitutions from time to time, when I feel the initial phrasing doesn't work for me, but I prefer pushing through my original choice. A work in progress, like so many other things, eh?