It sounds like a strong habit that’s hard to break! A couple of techniques could help reinforce this goal:

1. Pause Before Speaking: When you see someone and feel the urge to start talking, take a brief moment to pause and breathe. This pause can remind you of your intention and give you a chance to decide if you want to engage or keep it short.
2. Prepare a Phrase: Decide on a short phrase to say to yourself in these situations, like “I’m here to listen” or “Short and focused.” Repeating this mentally can anchor you in your goal to speak less.
3. Set Small Targets: Try limiting interactions by setting small goals. For instance, start by consciously keeping one or two daily conversations short, gradually increasing it over time.
4. Reflect After Each Interaction: If you notice you spoke more than you intended, take a moment afterward to consider what triggered it. Over time, you’ll identify patterns and gain more control.

This approach should help you build awareness and eventually ease into a quieter, more intentional speaking style.