Ngl I find using an oven or microwave timer to be most effective, something external that I have to get up and go turn off forces me to deal with it immediately, phone alarms can be silenced and ignored lol

One thing that’s helped me out with verbal clumsiness is trying to use my hands more when I talk, it gives me an extra layer of conveyance and I kind of engage more with what I am saying as I say it, YMMV though

It always boils down to corporate greed unfortunately