I have a theory, don’t quote me, but the reason kids who attend therapy have so much success, is because they learn the tools early on and have a lifetime of practice. So first you need the proper tools. There’s many schools of thought and many of them emanate from a old dude called Van Ripper. He was the first person to have evidence based success in treating stuttering. When it comes to modifying speech there are two major camps: stuttering modification (also called easy stuttering) and fluency shaping (also called speech restructuring and prolonged speech). Stuttering modification’s main goal is to stutter but stutter quickly, easily, and more effortlessly so one’s speech can move forward faster. This means cleaning up secondaries, blocks, and fillers etc. Fluency shaping’s main goal is to eliminate stuttering so one sounds fluent and their speech can more forward faster. This involves slow starts, light contacts, pull outs and cancellations, taking slowly, tapping... there are a million and one tools. The goal is to speak fluently as much as possible. Yes it’s exhausting, but habits often are. Going gym is exhausting but you feel so much better afterward, if you use proper form. Or else you injure yourself. Same with speaking. If you use the tools all the time, eventually it becomes second nature. So first find a pro to teach you tools properly or teach yourself, YouTube is full and books are many. I feel it’s kind of like having an illness. If I was ill, I’d find out everything I could about my illness and educate myself on every modality and probably know more about my condition than anyone else. https://slpstephen.com/blogs/news/the-complete-list-of-stuttering-treatment-techniques