I am mostly fluid now and can say there is a bit of a cruel irony - the more you think about fluency/stuttering, the less fluent you actually are because your stress and anxiety levels are raised. This leads to lower confidence and self esteem which feeds back into the fluency. It’s a vicious cycle. Literally the best advice I can give is to stop caring about it. Who cares if you stutter? I know, I hated that advice too, but it is the only thing that worked for me.