Take a look
a few posts up or info on FactoryTech's separator plate shift kit. That will get rid of the "Caddy-like" shifting without being severe. Just right, in my book.
As for other points: 30K is considered normal change interval from what I've read. Keep in mind that with an '03 you'll only be changing a percentage of the fluid, since you can't drain the torque converter. Of course with no towing/sever duty, that's probably OK. You might want to save the $$ on a new filter if it's only got 30K on it. I've read where guys replace it every other time. Others might chime in on this.
Used ATF can be recycled at many fast-lube places (although the Valvoline in town said no to used oil b/c someone dropped some off with gasoline in it.) AutoZone also takes it.
Andy