Been reading lots of books and getting a better understanding of social dynamics, trp, frame, etc etc.

I seem to understand everything inside my head but my habits have not changed as much as my mentality has. A few examples: When doing something i shouldnt apologize for, i say sorry. Have to remind myself to keep good posture. Have to remind myself to speak slow and assertive and not fumble what im saying in a rush. Trying to stay out of my head and engaged in my environment.

I feel like i am a red pill brain in a blue pill body. I completley understand and accept trp. But i constantly find myself defaulting back to old habits and only catching myself after the matter.

How can i actually turn this knowledge into behavior?