They Say, I Say, but I say what?

After reading They Say I Say, I felt some parts were very redundant and familiar to many things I learned in high school. However, I did notice (as they point out in an example) that I tend to summarize and only talk about what "They Say." Another problem I would like to change is my paragraphs running on and saying "He says this" "He believes" He feels" right after the other. The text really brought some of my writing flaws to light, and I have a better idea of how I will be forming my essay.