My advice: don't force yourself. Just resolve to more frequently make a conscious effort to spend a bit of time touch typing. Maybe it's five minutes on a task requiring little flow. Maybe it's replying to email or typing into little boxes on the internet. Maybe it's working on a side project.
That way, productive work won't take a hit, there's calander scale time to develop alternative habits, and it's not an exercise in self-flagellation.
Finally, it's ok to use different techniques at different times, there's no rule requiring a single mode of keyboard interactions.
Good luck.