When I am writing, as I have mentioned before, I use words over. And over. And over. My editor has mentioned this to me as well. She has asked me not to do this in my writing.
See what I did there? I made a terrible, but pointed demonstration of a word echo. In this case, I used the word mentioned and the word writing in two different places in the same thought line. This doesn't mean you can't use the word "said" one time in a 300-page manuscript. This means that the word should not appear incessantly in one scene, or one paragraph, or even in one chapter.
Another trick I use is to take the offending paragraph or chapter and read it out loud to myself. I find that often my brilliant mind will insert the word that should have been there and make it that easy to remove the word crutch. That's what I call the knee-jerk reaction word, mine of course being "clearly".
Try these out and see if they don't help. The best news is that when you do them several times, soon they will become old hat and you'll find you don't even need them! I hope to be there some day. Until then, these tricks make me, force me actually, to be a better writer. That's what we all want, right?