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Add about 3 ounces of friction modifier to the fluid. It is the sam as the stuff used in positraction rear ends, all parts stores have it, get the STA-LUBE brand, it is the best in my experience.
A reason for hard shifting could be a problem with many things with various degrees of seriousness. It could be your ATF( automatic transmission fluid) is low or broken down and old. This would cause the hardness and the reason for stop and go traffic effecting it. Another possibility is your transmission is just shot, and the timing gears inside are worn and not properly shifting at the correct RPM causing a **** during shifting.
First thing to do,try to pump your clutch before you shift into 1st gear then if you feel makes better, most probably you have problem with your hydraulic clutch system, check the clutch line if there is an evidence of fluid leaking or it could be internal leak.
Second thing to do, check your transmission oil, may be it' s too old or you use a thick oil thats why when cold its hard to shift then when the engine rich the normal temperature(warm) the oil become thin and the shifting will smooth. Remember the very old oil become thicken and the purity is gone and can cause of hard shifting. in this regards i suggest you to change the transmission oil and check the used oil if there is small peace of metals, then you are in big trouble,
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