How to Stop Saying Um: The Complete Guide to Eliminating Filler Words

We all do it. "Um," "uh," "like," "you know," "basically," "actually"—filler words sneak into our speech without us even noticing. While occasional fillers are natural, excessive use undermines your credibility and makes you appear less confident.

The good news? Filler words are a habit, and habits can be broken. Here's how.

Why We Use Filler Words

Understanding the cause helps find the cure. We use fillers when:

1. We're Thinking

"Um" buys time while our brain catches up to our mouth. We're essentially saying "hold on, I'm still formulating my thought."

2. We're Nervous

Anxiety increases filler word usage. The pressure to keep talking without pauses leads to verbal stumbling.

3. It's a Habit

Sometimes we use fillers simply because we always have. They become unconscious verbal tics.

4. We Fear Silence

Pauses feel awkward, so we fill them. Ironically, purposeful pauses are actually powerful in public speaking.

5. We Lack Preparation

When we don't know what comes next in our speech, fillers appear as we search for words.

The Most Common Filler Words

• Um, uh, er, ah

• Like
• You know
• Basically
• Actually
• Literally
• So (at the beginning of sentences)
• Right?
• I mean

• "To be honest"
• "At the end of the day"
• "If you will"
• "Does that make sense?"

Why Filler Words Hurt Your Communication

They Undermine Credibility

• More competent
• More prepared
• More confident
• More trustworthy

They're Distracting

Once an audience notices your fillers, they start counting them instead of listening to your message.

They Reduce Clarity

Every filler is a word that adds no meaning. Too many, and your message gets lost.

They Signal Uncertainty

"Um, I think we should, um, probably, like, consider this option" sounds very different from "I think we should consider this option."

Techniques to Reduce Filler Words

1. Awareness First

You can't fix what you don't notice. Build awareness by:

Recording yourself: Use an app like Mic Buddy that automatically counts your filler words.

Asking for feedback: Have a trusted person signal when you say fillers.

Transcribing your speech: Reading your words exposes patterns you miss when speaking.

2. Embrace the Pause

Pauses are not the enemy—they're powerful tools. Practice replacing "um" with silence.

1. Ask yourself a question
2. Count silently to three before answering
3. Answer without any fillers
4. Repeat until pausing feels natural

3. Know Your Material

Fillers often appear when you don't know what comes next. Combat this with:

• Better preparation
• Clearer structure
• Practicing transitions
• Using memory triggers

4. Slow Down

Fast speaking leads to more fillers. Consciously slow your pace:

• Speak at 130-140 words per minute
• Take breaths between sentences
• Finish one thought completely before starting the next

5. Practice Out Loud

Silent reading doesn't prepare you for verbal delivery. Practice speaking your content repeatedly until the words flow naturally.

6. The "Stop" Technique

Some speakers benefit from a more aggressive approach:

1. When you feel a filler coming, stop mid-sentence
2. Take a breath
3. Continue without the filler

This feels awkward at first but trains your brain quickly.

7. Use Transitional Phrases

Replace fillers with intentional transitions:

Instead of: "Um, the next point is..." Try: "Moving on to the next point..."

Instead of: "So, like, basically..." Try: "The key takeaway is..."

Exercises to Practice

Exercise 1: The Timer Challenge

Set a timer for 1 minute. Speak about any topic without using fillers. If you use one, start over. Gradually increase the time as you improve.

Exercise 2: Filler Word Jar

Every time you catch yourself using a filler in daily conversation, make a note (or literally put money in a jar). Awareness leads to change.

Exercise 3: The Pause Game

• Before answering questions
• Between sentences
• When transitioning topics

Exercise 4: Record and Review

Record yourself for 5 minutes daily. Count fillers. Track progress over time.

Exercise 5: Prepared Responses

Write out answers to common questions you face. Practice delivering them filler-free.

Using Technology to Track Progress

Why Apps Help

It's hard to count your own fillers while speaking. Apps like Mic Buddy:

• Automatically detect filler words
• Count them in real-time
• Show patterns and trends
• Track improvement over time
• Provide objective feedback

What to Track

• Fillers per minute
• Total fillers per session
• Most common filler words
• Improvement over time

Setting Goals

Start by reducing, not eliminating:

• Week 1: Establish baseline (count without changing)
• Week 2: Aim for 20% reduction
• Week 3: Aim for 40% reduction
• Week 4: Aim for 60% reduction

The Reality: You Won't Eliminate Them Completely

Even professional speakers use occasional fillers. The goal isn't perfection—it's control. You want to:

• Reduce filler frequency significantly
• Replace unconscious fillers with purposeful pauses
• Remove fillers from key moments (openings, closings, important points)
• Be aware when they slip in

Different Contexts, Different Standards

High-Stakes Presentations

For important pitches, speeches, or interviews, aim for near-zero fillers. Practice extensively.

Daily Conversations

Some fillers in casual conversation are natural and even help you sound human. Don't stress about occasional "you knows" with friends.

Thinking Out Loud

When genuinely problem-solving in real-time, some verbal processing is expected. But learn to say "Let me think about that" instead of "Um, um, um..."

Timeline for Improvement

Week 1-2: Build awareness. Record yourself and count fillers without trying to change.

Week 3-4: Start replacing fillers with pauses. Focus on just one filler word.

Week 5-6: Extend to other filler words. Practice daily.

Week 7-8: Practice in higher-stakes situations. Monitor progress.

Ongoing: Maintain awareness. Periodic recording and review.

Quick Tips Summary

1. Record yourself to build awareness
2. Embrace silence—pauses are powerful
3. Know your material cold
4. Slow your speaking pace
5. Practice out loud, not just in your head
6. Use transition phrases instead of fillers
7. Track your progress with an app

Conclusion

Eliminating filler words takes time and practice, but the payoff is significant. You'll sound more confident, credible, and professional.

Start today by recording yourself and counting your fillers. Awareness is the first step toward change.

Ready to track your filler words automatically? Download Mic Buddy and get real-time feedback on your um's, uh's, and like's.