i just played my first otb games since...years. in the third game i moved a piece, saw it was mate in one and immediately changed. that was really bad - a behaviour i picked up when playing 'casually' with friends.
it is REALLY hard to get such a bad habbit out of the head. however, rhp allowed me to get the rate down extremely: first, i can check all blunders long enough (which i just established as a new habbit: check all checks etc.), second i can not take the move back... still it sometimes happens, the blunder move.
the key in reduction is being aware of yourself. you analyzed yourself, seeing, that you tend to make spontaneous moves - also called creativity(!). now remember the dogs of pawlow: they salivated when the bell rang, even when no food came anymore. it is hard to loose these 'habbits' just by pure 'will force' (actually impossible).
so one way to solve it: keep doing it on purpose. and then scold yourself for it. the accumulated bad feelings after each time will train you to do this less often