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Why not hold it in your hand while the ball is not in your area? Use a lanyard so that it's still near your mouth but try it a few times until you can break the habit.
Also, I sounds like you may be ballhawking instead of officiating the defensive players in your area. Foucs on watching the players in your area when the ball is in your partner's area.
Most importantly, slow down EVERYTHING you're doing. If you have a quick whistle, I'm betting you're too quick with other issues as well.
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