I'd replace your transmission fluid. I forget what I used, but call your ford dealer and they can tell you. I had a little pump, and a lift to use, so it was really easy for me. but mine wasn't that bad to shift, and when I took off the bottom plug to drain it, it was vacuumed in there, and the sh!t coming out was black...
Needless to say, it shifts like a new sports car now, compared to what it used to be.

OH! and thanks to my brother danny, who can't drive for crap, the bottom plug was also COVERED in metal flakes, from him grinding the gears...
-TD