We’ve all been there—you’re speaking in front of others, trying to make your point, and the “um’s” and “uh’s” keep slipping out. These little fillers might seem harmless, but they can distract your audience and chip away at your confidence.
The goal isn’t to sound robotic or rehearsed. It’s to sound clear, confident, and intentional. And the good news is: reducing filler words is totally doable with a few small adjustments. You don’t need to eliminate every single one. The aim is to use them less often and become more aware of your speech habits.
Here’s how to start sounding more polished without losing your natural voice.
1. Get Comfortable With Pausing
Most people use filler words because they’re afraid of silence. But a short pause isn’t a problem—it’s actually a sign of confidence.
What helps:
- Practice replacing “um” with a silent pause.
- Breathe instead of filling the gap.
- Use pauses to emphasize your points and create rhythm.
Example: Instead of saying, “I think, um, this approach works,” try: “I think… this approach works.” That pause gives weight to your words.
📌 According to Toastmasters International, pausing gives the audience time to absorb your message—and gives you a second to think clearly. Embrace the silence; it’s your friend.
2. Slow Down Your Speaking Pace
When we speak too fast, our brain scrambles to catch up—and filler words sneak in. Slowing down gives your thoughts time to flow naturally and allows you to sound more deliberate.
What helps:
- Record yourself speaking to spot your pace.
- Practice speaking slower than feels natural at first.
- Use a metronome app or speaking timer to guide your pacing.
Example: Use a phone timer or read aloud with intentional pauses. The more you train your brain to slow down, the fewer filler words you’ll need. Slow speech gives you time to think without defaulting to “uh.”
3. Know Your Message Inside Out
Filler words often show up when we’re unsure of what to say next. The more confident you are in your content, the less you’ll rely on verbal crutches.
What helps:
- Outline your key points before speaking.
- Practice saying your message in different ways.
- Use brief rehearsals to build fluency.
Example: Before a meeting or presentation, jot down 3 bullet points you want to hit. That roadmap keeps you grounded and reduces hesitation.
🧠 Research from the University of Michigan shows that familiarity with your topic increases fluency and reduces verbal clutter. The more you understand what you’re saying, the easier it is to say it smoothly.
4. Record and Review Yourself
It can feel awkward, but recording yourself is one of the best tools for self-awareness. You’ll start to notice patterns—and progress. Over time, you’ll learn what your go-to filler words are and how to replace them.
What helps:
- Use your phone to record a one-minute talk on any topic.
- Count how many filler words you use.
- Practice again and aim to cut them down by half.
Example: Try recording your intro for a meeting or a story you often tell. Focus on clarity and breathing rather than perfection. You’ll be surprised how quickly your awareness improves.
What You Can Try Today:
- Record yourself speaking for one minute and count the filler words.
- Practice pausing in conversation—even if it feels awkward at first.
- Slow down your next phone call or meeting intro by just 10%.
- Try replacing “um” with a breath. It works better than you think.
- Choose one filler word you want to reduce and focus on just that for a week.
