How to Stop Saying Um, Uh and Like: 7 Techniques and 5 Exercises

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.

How to Stop Saying Um and Uh

The fastest fix for um and uh is a pause. When you feel one coming, close your mouth, breathe and say nothing for a beat. Um and uh are sounds you make while your brain picks the next words; a silent pause does the same job without the noise, and it sounds sure of itself instead of unsure.

Three things make the pause easier:

• Know your next point. Most ums come at the start of a sentence or a new section. If you know where you're going, there's less to search for.
• Slow down a little. A slightly slower pace gives your brain time to plan the next sentence before your mouth needs it.
• Rehearse the start of your answers. Ums cluster in the first seconds of an answer, so practice your first sentence for the questions you expect.

How to Stop Saying Like

"Like" is harder than um because it's a real word. "It looks like rain" is fine; "it was, like, the best talk" is filler. To cut the filler kind:

• Notice where it shows up. Most people use it before a description or a number ("it was like 20 people"). Record yourself telling a story and count them.
• Say the exact thing. "About 20 people" instead of "like 20 people," and "it was amazing" instead of "it was, like, amazing."
• Use the pause here too. Filler "like" often buys the same split second that um does.
• Practice with one story. Tell the same two-minute story three times and aim for fewer each time.

For 43 more filler words and phrases in two tables, see the list of filler words.

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

Classic fillers:

• Um, uh, er, ah

Word fillers:

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

Phrase fillers:

• "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

Heavy filler use can make a prepared speaker sound less sure than they are. With fewer fillers, the same words come across as:

• 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.

The pause drill:

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

In conversation, practice inserting deliberate pauses:

• 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 after every take
• Show patterns and trends
• Track improvement over time
• Provide objective feedback

What to Track

Monitor these metrics:

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

Setting Goals

Start by reducing, not eliminating. These are goals to aim for, not promises:

• 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 see your um's, uh's and like's counted after every take.