Here are a couple of useful tips from Tim Ferriss on episode #394:
1. Record yourself talking
This is true for skill improvement whether it’s sports related, language related – that could be primary or secondary or tertiary language – you need a record that you can analyse. So record yourself talking. That could be over dinner with friends, it could be in an interview format. It does not have to be for publication. And that will highlight many of the habits that you have, which could be words or phrases that are used for fillers, like “like,” “y’know,” “So,” “Let’s see.” I used “pretty”.
Writing helps to improve your speaking, if you for instance develop the habit of identifying sentences that are trying to do too much and breaking them into multiple sentences. Looking at transcripts of yourself speaking is very helpful.