Practicing being quiet on your own can help you be more quiet when you’re around people. One way to get some great practice being quiet is to find a hobby where you have to be quiet and preferably by yourself. Try painting, creative writing, yoga, song writing, stamp collecting, bird watching, or really anything at all that requires you to be quiet and to not say whatever is on your mind.  Reading is also great for helping you be quiet as you process the words in front of you. Try going at least an hour without saying anything while you’re pursuing your hobby. Then go two hours. Then three. Think you can go a whole day without saying a word? You may be talking a lot – some may say too much – because you feel like you have so much energy and don’t know how to release it. So, find another outlet for saying all of the things on your mind that can help you get rid of all that extra stuff going on in your head. Working out – especially running – can help you get some great exercise while getting rid of that extra energy. So can taking long walks or cooking. Find whatever works for you. Talking online only fills your life with noise and most of what you say isn’t really that important. If you really wanted to talk to your friend, you would do it over the phone or in person instead of incessantly typing away at your computer, wouldn’t you? The next time you have the urge to go on g-chat to see what your 28th best friend is up to, close your computer and go for a walk instead. Better yet, take a break from Facebook, Instagram, Twitter, and any other social media you may be using all too often. These sites are filled with noise, with people trying to impress each other, and with meaningless words that you may feel compelled to respond to. If you’re really addicted, then spend just 10-15 minutes a day on all of your social media sites instead of spending your time checking them every chance you get. Wouldn’t you rather hear what your closest friends have to say in person instead of hearing what perfect strangers have...

TL;DR in Vietnamese:
Tìm một sở thích cần sự yên tĩnh. Giải phóng năng lượng theo những cách khác. Chống lại sự cám dỗ của việc trò chuyện trực tuyến. Hãy tạm dừng sử dụng mạng xã hội. Viết nhật ký. Thiền. Trân trọng thiên nhiên. Tắt nhạc. Cho bản thân thời gian.