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

Everyone says "um." Your boss does it. News anchors do it. Even professional speakers slip one in occasionally. But if you're doing it every other sentence, it's eating your credibility alive.

Filler words -- "um," "uh," "like," "you know," "so," "basically" -- are verbal crutches. They show up when your brain is buffering, searching for the next thought. The problem isn't that you use them. It's that most people don't realize how often they do it.

Why Filler Words Matter More Than You Think

A study from the University of Michigan found that speakers who use excessive filler words are perceived as less competent, less prepared, and less trustworthy. In job interviews, filler words were the #1 predictor of whether a candidate was rated as "unconfident."

It's not about being perfect. It's about being intentional. When you remove filler words, every sentence you say carries more weight.

The Real Reason You Say "Um"

Filler words aren't a speech problem. They're a thinking problem. Your mouth is running faster than your brain can plan the next sentence, so it fills the gap with noise.

This means the fix isn't about watching your mouth. It's about training your brain to get comfortable with silence.

5 Techniques That Actually Work

1. Embrace the Pause

This is the single most effective technique. When you feel an "um" coming, close your mouth and pause. Two seconds of silence feels like an eternity to you, but to your listener it sounds confident and deliberate.

Practiced speakers use pauses on purpose. Barack Obama is famous for his long pauses. They make every word after the pause land harder.

2. Record Yourself for 60 Seconds

Open your phone's voice recorder. Pick any topic -- your weekend plans, your favorite movie, what you had for lunch. Talk for 60 seconds. Then play it back and count the filler words.

Most people are shocked. The average person uses 5-8 filler words per minute in casual speech. Awareness alone cuts that number by 30-40%.

3. Slow Down

Speed creates fillers. When you talk fast, your brain can't keep up with your mouth, so it inserts "um" as a placeholder. Deliberately slowing your pace by 20% gives your brain the time it needs to form complete thoughts before you say them.

4. Use Shorter Sentences

Long, complex sentences are filler word magnets. Instead of trying to connect three ideas in one breath, break them into separate statements. Short sentences are easier for your brain to plan and easier for your audience to follow.

5. Practice With Pressure

Reading tips helps. Practicing under pressure is what actually changes behavior. You need a feedback loop -- something that forces you to speak and then shows you exactly where your fillers are.

This is why speech training apps like RankedSpeak exist. The AI scores your clarity, counts your filler words, and tracks improvement over time. It's like having a speech coach in your pocket that you can practice with at 2am without judgment.

The 30-Day Challenge

Here's a simple protocol:

• Week 1: Record yourself once a day for 60 seconds. Count fillers. Do nothing else -- just build awareness.
• Week 2: Same recording, but now consciously pause instead of filling. Expect it to feel uncomfortable.
• Week 3: Practice with a partner or a speech app. Get external feedback on your progress.
• Week 4: Apply it in real conversations. Meetings, phone calls, ordering coffee. Make it your default.

After 30 days, most people reduce filler word usage by 50-70%. The change is permanent because you've rewired the habit, not just suppressed it temporarily.

The Bottom Line

Filler words aren't a personality trait. They're a habit. And like any habit, they can be replaced with something better -- in this case, silence. The speakers who sound the most confident aren't the ones who talk the fastest or use the biggest words. They're the ones who are comfortable with the pause.

Start with 60 seconds of recording today. That's all it takes to see the problem clearly. Once you see it, you can't unsee it.