Reconditioning your entire method of speech is going to take a lot more than a few months. Don't be discouraged! You're developing some good habits. And yeah the, "You know"s and "Like"s, those are a habit that need breaking. My brother swears up and down he no longer stutters as an adult and it's a lie. Every other word out of his mouth is "Like" or "Um". It's really impossible to miss. Often while talking to him I think to myself, "Holy shit, I really appreciate my stutter." Because it's blocky and full of prolongations and repetitions, but I guarantee someone looks a lot 'dumber' semi-fluently spilling out 'like's and 'um's than visibly struggling to convey their thoughts in the proper manner. Trust me. Love my brother, but he comes off like an airhead socially because people don't realize that's a stutter, they just think that's what's in his brain. At least when I'm struggling, they realize there's an issue and they're only getting some of what I'd really like to put out. An important part of becoming more fluent (imo) is reducing your anxiety of people 'finding out', and an important part of that is learning to be okay with other people knowing. I stutter probably 50% less when I confront a block by diverting for a moment, saying something like, "I'm a stutterer and I'm about to go apeshit on this word." And then working myself through it. Even if it's just some regular stranger at the convenience store counter. No one gives a shit. You'll be shocked at the patience you're met with once they understand what's going down. It's the not knowing that causes the most awkwardness for them, and in turn, anxiety for you. Edit: Oh, and this: >When I'm out with my girlfriend and I stutter horrendously I think she must think 'oh god why am I here with this embarrassment'. She is either 1. Not thinking that at all and would probably be really hurt/offended that you'd think so little of her, or 2. Is thinking this and is a shitty girlfriend and person, and you're better off knowing that sooner rather than later so you can find someone from #1