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I'm going through the same thing with the word "like", which has recently made a strong comeback after its eradication at the end of my teen years. When I did it the first time, I treated it like any other physical skill there was to learn and I'm there again now... slow it down and practice it. Don't open your mouth unless you know what you're going to say. Then say it carefully. The "ums" and "uhs" (and the "likes" in my case) will still come out a lot at first, but then the task ahead of you will be clear. You'll be painfully aware of the habit and you can consciously work to break it.
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"I've missed more than 9000 shots in my career. I've lost almost 300 games. Twenty-six times I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
(Michael Jordan)
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