Your end goal is to reduce your anticipation: * Thought: "I'll stutter" In my opinion 'stuttering' can mean a lot of things, so first thing to do I recommend is to choose a better term for stuttering and in my opinion there are only two best ways to name the 'core behavioral problem' of your stutter: * not able to breathe out during a block * not able to move articulators (like tongue or jaw) during a block Next thing, in order to reach your end goal, it's ineffective at best to aim for 'removing or eliminating' the stutter anticipation. There are many reasons for this like you can't eliminate instinctive thoughts that you don't have control over, and it actually reinforces that the anticipation is true (as if you need to remove it because it's supposed to be true - story telling), but the most important thing, the anticipation is not the main problem of our stutter disorder. **Not the problem that causes a block**: * anticipation **The problem that causes a block**: * blaming (say: justifying) anticipation as a reason to stop breathing out (or stop moving articulators) - during a speech block In other words, external stimuluses like anticipation from your instinct is not the problem, rather it's way more effective to approach our behavioral addiction (say: urge) to use anticipation (and other reasons) as a reason to stop breathing out and stop moving articulators during a block. It's our habit to be attracted to using anything as a 'reason'. The next question is then: how can we deal with this? There are many ways to deal with it: mindfulness, erp, i-cbt, a-cbt, nlp, neuro-sementacs and the list goes on. I recommend: * observe the reason in your mind. For example the reason is the anticipatory thought 'I'll stutter'. Really experience its discomfort and don't remove or change it, just let the feeling in your body. While at the same time you **choose** to breathe out (or move articulators) during a block - without a reason (because it should be instinctive) while you observe the reasons, without doing intervention e.g., so without desensitizing, reframing, gaining confidence, etc Note: it's not about focusing on breathing, rather focusing on 'choosing' (to breathe out or move articulators without a reason). Keep your eyes on the intention bar while reinforcing direct natural easy non-effortless speech. Do you have any questions or comments?