An idea for something to practice together when spending time with people:

Every time a topic ends, instead of reaching for the next one, be quiet together. If a conversation meanders, end it.

Observe your desire to speak. Is it constant? Does it increase the longer there is silence? Does it come in waves? Are the words pushing your mouth open or are you freely allowing them to form and come out?

When your inner threshold is reached, allow yourself to speak, but only after taking conscious note of the conditions.

If it feels difficult and maybe a bit unnatural, it is worth practicing. Think of it as a kind of social meditation.

In addition to getting to know yourself better and growing your ability to make choices more freely, some of your friends may benefit.