Change is hard. With something like you are describing, we develop muscle memory — our hands are acting without any conscious thought. It takes a lot of time and repetition to “reprogram” that movement.
The key is to not get stuck in the frustration. When it happens, try pausing, taking a few slow breaths, and reminding yourself that it happens to everyone and it’s not you.
ADDitude Community Moderator, Parenting ADHD Trainer & Author, Mom to teen w/ ADHD, LDs, and autism