Don't Say Um! How to Reduce Filler Words and Speak Like a Pro

Imagine you’re on stage, delivering a killer presentation. Your audience is leaning in, hanging on your every word…until an “uh” slips out. Then another “um.” Soon enough, your sentences are peppered with so many fillers, your message starts to feel like a bumpy road instead of a smooth ride. I’ve been there too! The good news? It’s totally possible to reduce filler words when public speaking. And it can make a world of difference in how you come across as a presenter. Let’s dive in!

What Are Filler Words? 

Fillers are the extra sounds or phrases we slip into our sentences as we speak. The most common ones are “um,” “uh,” “like,” “you know,” and “so.” They’re the verbal equivalent of that buffering icon on a streaming video—interrupting the flow and distracting from the good stuff. These words aren’t inherently bad (we’re all human, after all), but too many of them can weaken your message.

Why Do We Use Filler Words?

Well, these words and sounds actually do serve a purpose, at least from our brain’s perspective. Our minds are complex machines, and speaking is actually a high-demand task. Buffer words help us keep control of the conversation while our brain searches for the right words or organizes ideas. Basically, it’s like your system saying, “Hang on, I’m loading…”

Some other reasons we reach for these words include:

• Nervousness – Anxiety can make our thoughts feel scattered, so we instinctively fill pauses with sound.

• Unpreparedness – When we’re not totally sure what we want to say next, we tend to use buffers to stall.

• Habit – Let’s face it, “uh”s or “um”s can be like a verbal comfort blanket. The more we use them, the more automatic they become.

• Discomfort with pauses – Silence can feel unsettling, especially in conversation or while presenting. So we try to smooth over those quiet moments and keep the momentum going. 

Why Should We Reduce Filler Words?

While using a few fillers isn’t the end of the world, reducing them has serious perks:

• Professionalism – Cutting out “um” and “like” will make you sound more polished, professional, and prepared.

• Clarity – When you don’t clog up your message, your main points will be clearer and have more impact.

• Confidence – Avoiding unnecessary words helps you be more self-assured. And when you’re confident, your audience takes note and buys into what you’re saying.

• Engagement – A smoother listening experience for your audience means they’re more likely to stay focused on your actual content.

• Career growth – Being a stronger communicator means you’ll increase your influence, along with your chances of being promoted. 

 In short, when you reduce filler words, you’ll sound like the expert you are—someone who’s got their thoughts lined up and ready to deliver.

How to Reduce Filler Words

Alright, now for the good stuff: How do we actually cut down on these pesky, unnecessary words? Here are some tried-and-true strategies to help you sound smoother, clearer, and more polished in your presentations.

#1. Identify Your Go-To Fillers

First things first: What’s your filler word of choice? For some, it’s “like,” for others, it’s “um” or “so.” Once you know your most common words, you’ll be able to catch yourself in the act. Ask friends to give you feedback on which words they hear you use the most. Awareness is step one to improvement.

#2. Slow Your Roll

When we rush, we’re more likely to stumble and reach for “um”. Slowing down gives your brain the chance to catch up with your mouth, making fillers less necessary. Think of it like reading subtitles—if they’re flying by too fast, you’ll miss half of what’s going on. 

#3. Take a Deep Breath

If nerves start to creep in, remember to breathe. Deep, steady breaths can help calm your nerves and keep your thoughts clear. Pausing to take a breath keeps you grounded, helping you focus on what you want to say.

#4. Embrace the Power of the Pause

This one’s a game-changer. Instead of avoiding silence with “um” or “uh,” simply pause. Pauses can feel awkward at first, but in reality, they add emphasis and give your audience a moment to digest what you’re saying. Think of it as a dramatic pause—a power move for speakers. Remember, silence isn’t the enemy; it’s a tool.

#5. Practice in Daily Conversations

Reducing unnecessary words isn’t something that only happens on stage or in the boardroom—it starts in your everyday conversations. Practice being mindful while chatting with friends or colleagues. The more you improve in casual settings, the more natural it’ll feel when you’re presenting.

#6. Make It a Game

If you’re someone who enjoys a playful challenge, try turning your practice into a game. Track the number of buffer words you use in a meeting, or ask a friend to do it for you. You can even have a friendly competition to see who can keep their speech filler-free the longest. Sometimes, a little accountability (and a dash of competition) goes a long way.

#7. Prepare

One of the best ways to reduce filler words is to be genuinely prepared. Take time to outline your key points and practice them aloud. Run through your presentation a few times until it feels natural—you’re building muscle memory here, so you’re less likely to stumble when the time comes.

#8. Record Yourself

Recording yourself is a great way to catch words you might not even realize you’re using. Play back recordings from practice sessions or real presentations to identify the moments you typically stumble. Is it during transitions? Or when you’re nervous or reaching for words? Recognizing patterns will help you work on targeted improvements.

#9. Prep Other Transition Words

Often, we rely on extra words during transitions, like when moving from one point to the next. Instead, try preparing a few transition phrases ahead of time. For example, swap “um” with phrases like “moving on,” “next,” or “another point to consider is…” This’ll make your speech sound more polished and purposeful.

Final Thoughts: Practice Makes (Almost) Perfect

Reducing filler words isn’t about sounding robotic or perfectly polished; it’s about building confidence and clarity. It’ll take time to reduce your reliance on these words, but with consistent practice, you’ll find yourself speaking more smoothly and persuasively. And go easy on yourself; even the best speakers slip up sometimes. So don’t stress about being perfect—just aim for progress!

Happy speaking and presenting! 🎤

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