I would take some of these tips into a basic typing program like Mavis beacon and so daily sessions to relearn over the course of a couple weeks.
*using space bar with my left thumb
Not really a big problem, my favorite keyboard only has a space bar on one side (kinesis advantage)
* Not using pinky finger to type (moving my whole hand and using just my index, middle and ring finger)
Delete entire word, start over and use the pinky. Punish your muscle memory and reset it
* Not using my fingers in the right collum (index finger should be r,f and v but I use it for many key)
Same as above
* Only using caps lock when capitalizing (even just capitalizing 1 letter, I tap caps lock, press the letter then tap caps lock again)
Same again, slow down and consciously think about using shift. If you don't, delete and go back. Do Individual Words And Short Sentences To Practice... and use BOTH shifts, based on location of character to be typed, not just one. Never use one hand to hit shift and the letter simultaneously.
* I don't center my index fingers on f and j but instead just rest them anywhere
You ideally shouldn't rest any fingers, but rather hover and float to the keys. (besides finding the bumps on home row for location if needed). I find a little arm movement helps and don't stretch your digits, move the whole hand around and avoid over extension for letters like Q and P.
Finally: get a Kinesis contoured board. Not only are they way more comfortable, if you want the upgrade, learning the new layout spacing could help revamp your typing habits and utilize one of them (left thumb spacebar!)
I always recommend them, if you work in a computer you should attempt to get one, even if used. Much easier on your hands and arms for most and more efficient (no archaic staggered keys so your hands can reach keys easier and faster, and the reach is drastically reduced.)
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