Not trans but had some experience with similar things.
There are couple of valid aproaches to this problem. But first you need to know the cause of this thinking. Does it come from emotion or from internalized belief?
If from emotion:
When you will take some form of thransphobic action or thought. Close your eyes and stop the music or a video. Eliminate all distractions. (1) Ask yourself how do you feel right now. Ask yourself how did you felt 5-10 seconds ago. (2) Accept that you feel that way. This is perfectly human thing to do. (3) Ask yourself why do you feel that way. What is a cause of this emotion. (4) How shoud you respond to this emotion. What is correct action to take here? YOU are in control. Not your emotions.
You are playing a long game here so don’t beat up yourself if you fail one, two or n-th time. If you notice something that is good thing.
If from belief:
Here I don’t have much experience but there are still things to do. I have heard that CBT therapy really helps.
Ask yourself where does this belief comes from. In the sentence “All trans people are […]”. “All” refers to all the people on earth or just the people that you interacted with or It is just what your figure of authority told you to generalize.
It could also come from religion and what your clergyman preached to you. (Assumption 31% confidance) Was it diffrent from what Christ told as to do? “You shall love your neighbor as yourself”
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