In my experience, the more i avoid speaking out of embarrassment/convenience/shame, the more disfluent i become, like a spiraling effect. The more i say “screw it” and put myself out there regardless of my stutter, and the more i speak, the more fluent i get. I even have “fluency days” where if i keep talking to people, my stuttering is at a minimum. I think it’s like training a muscle. Mine just gets worst instantly so need to constantly work it