I’ve read that if you’re trying to overturn a habit with a new habit, it’s best to undo whatever it is you did the old way, then redo it the new way.

So if you want to use ctrl-r, but you’re using the up key, use the down key to navigate back to a clear line, then use ctrl-r. Do it enough times and your brain will work overtime to find a shortcut (aka just doing it the new way).