How to Stop Saying "Um" and "Uh" When You Speak

"Um", "uh", "like", "you know", "basically", "literally",filler words are universal. Every language has them. Every speaker uses them. The question isn't how to eliminate them entirely, but how to use them less,and replace them with something more intentional.

Why filler words happen

Filler words are a coping mechanism for the gap between thought and speech. Your brain is searching for the next word, the next idea, the right phrasing,and your mouth, trained to keep making sound, fills the gap with noise.

They're not a sign of low intelligence. They're a sign that you're thinking in real time, which is actually what good speakers do. The goal is to replace that noise with something better: silence.

The pause is more powerful than the filler

A deliberate pause feels awkward to the speaker and authoritative to the listener. When you stop and think before answering, the audience reads it as confidence,as someone who chooses their words carefully rather than rushing to fill space.

Most speakers have it backwards. They fear silence and reach for fillers to avoid it. Skilled speakers embrace silence and use it to signal that what comes next matters.

Step 1: Hear yourself first

Before you can fix filler words, you have to notice them. Most people have no idea how often they say "um",until they hear a recording of themselves. That moment of recognition is uncomfortable but essential.

Record a 60-second response to any topic and listen back. Count the fillers. Just counting them,without trying to change anything,starts to build awareness.

Step 2: Slow down

Filler words increase when you speak too fast. Slowing your pace gives your brain time to find the next word before your mouth needs it. Most speakers who eliminate fillers don't actually talk faster,they talk slower, but more deliberately.

Step 3: Practice under low stakes

You can't fix filler words in high-stakes situations,a job interview, a presentation,without first fixing them in low-stakes ones. Daily solo practice, with recording, is where the habit actually changes. By the time you're in front of an audience, the new pattern needs to already be automatic.