So, I struggle with this too. Here are a couple of things that have helped me a bit:
-Wearing a prayer rope and using it when I'm in social situations especially with certain people whose peraonalities really clash with mine, to the point that I almost always say something that would be better left unsaid. If I'm praying while I'm listening to them talk, I'm a lot less likely to say things I don't need to, and hopefully when I do speak it's after a bit more reflection than usual.
-Active listening in general. Not just waiting for my turn to speak, but taking time to try to understand and consider what the other person is saying.
-Trying not to state my opinion on what someone is talking about, unless asked for it. (
Especially with the people whose priorities are way different than my own.) My theory is that just because someone is sharing their thoughts, it doesn't mean they need to hear my critiques of them.
Mostly, it's just trying to make it so that talking isn't an automatic reflex, but a decision instead. I try to keep this in mind, but it's easy to slip back into reflex-mode. Usually I remember just
after I say the dumb thing
, but at least I can try not to make it any worse.