For the month, pay attention to what you say and what you listen to. Use your words well. do not participate in inflammatory conversation, no matter how justified, because it will throw you off track. Remember that you are intimately connected to everyone else in the world, so when you attack another person, you are actually attacking yourself. Regardless of whether or not our ego understands this, it is never the less true.
Speak thoughtfully and with self-control, and use loving words of acceptance, forgiveness, and humour. Rehearse kind words if you have to. Especially if this is not your normal style. If expressing yourself in person is difficult, write nurturing words and share them via-email etc. Don't let it end there however. Practice saying what you mean in a way that is effective and kind even if it does not feel that way to you. With Practice it will become second nature to you.
Expand your vocabulary to include words such as accurate, beautiful, inspiring etc instead of saying "i am sick of this", or "i hate that", or calling people names that are not warranted. Get yourself a word calendar or a dictionary and learn new words to better serve your intentions. Everyday add one new word and use it three times through your day and then go to bed at night by saying five positive things aloud to yourself.