Replace the filter and do 3 drain/fills. You could also remove the solenoids and spray some brake cleaner on them to clean out any gunk that is built up in/on them. The filter cannot be cleaned properly as the screen runs the entire length of the filter. You can't spray the screen other than the two small openings (I cut my old filter apart after "cleaning it" and 75%+ was still plugged up).
I would take the 75 dollar gamble on a filter and some fluid to see if the tranny can be saved. If not, swap in the spare you have. I've done it twice, it's really not that bad especially if you have a helper. You'll definitely need a tranny jack and a bunch of long extensions and a swivel for the top bell housing bolts. Other than that, basic hand tools is all that is needed. Ratcheting wrenches come in handy for the 4 bolts that hold the inspection cover on. A helper is definitely recommended when its time to remove the tranny and push the new one in place.
PS. Changing fluid on a high mileage unit will never hurt the transmission. Continuing to run old ass burnt fluid will 100% destroy a transmission every time. What is not recommended is to use a power flush style machine to change the fluid. Just do a series of drain and fills or do a complete fluid exchange using the transmission itself.