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Read read read! Anything and everything. Though I find my inner monologue sounds much more pretty and proper if I’ve been reading Brit Lit (I.e. Jane Austen, Brontë sisters, etc).
Read books and academic literature.
Could also try listening to academic discussions/speeces/conferences.
You need to expand your vocabluary.
the previous comments are very correct👍👍
if you want to recall vocabulary faster, walk around your room and name random items you see as fast as you can for a minute or so