What are some of your “tricks” that turned to bad habits and crutches?

What are some of your “tricks” that turned to bad habits and crutches? I’ve been stuttering for a long time now and I’ve noticed I picked up tricks to get be through a moment but inevitably something that turned into a bad habit and annoyingly also stopped working. I learnt a technique that when you face a block, you release a little air. It has worked for me but now I end up just exhaling everything and then having the block anyway I also use uhms and ahhs a lot during sentences. It does work but I would rather just catch myself, reset, and start again. I’m curious if anyone else is the same boat and if they have found ways to reduce crutches and habits