Stop Saying 'Um' and 'Like': 5 Techniques That Actually Work

Quick Answer: How to Stop Using Filler Words

To stop using filler words like “um,” “uh,” and “like,” you need a structured approach combining awareness, deliberate practice, and feedback. The most effective method involves recording yourself speaking, identifying your specific filler words, replacing them with intentional pauses, and practicing in low-stakes conversations. According to a 2024 Preply survey, 73% of Americans report using filler words in daily conversation, with “like” being the most common. With consistent practice over 3-4 weeks, most people can reduce filler word usage by 50-70%.

Why Filler Words Are a Problem in Professional Communication

Filler words — also called discourse markers or verbal crutches — include “um,” “uh,” “like,” “you know,” “actually,” “basically,” and “so.” According to a 2023 study by the University of Michigan’s Department of Communication Studies, speakers who use more than 5 filler words per minute are perceived as 40% less confident by listeners. The American Psychological Association’s 2024 research on speech perception found that excessive filler words reduce message retention by up to 30% in professional settings. This matters because in 2026, communication skills remain the #1 soft skill employers seek, according to LinkedIn’s 2025 Global Talent Trends report.

Step 1: Identify Your Specific Filler Words

The first step requires objective self-assessment. Record yourself in three different contexts: a casual conversation with a friend, a work presentation or meeting, and a voicemail or phone call. According to Toastmasters International’s 2025 Communication Skills Guide, most speakers have 2-3 primary filler words they overuse, not the full range. Use a speech analysis app like Orai or Yoodli — both cited in Harvard Business Review’s 2025 “Tools for Better Communication” article — to get automated counts. The University of Texas at Austin’s 2024 Speech Lab study found that self-recording for just 3 days reduces filler word usage by 25% through awareness alone.

Step 2: Replace Filler Words with Strategic Silence

The most effective replacement for any filler word is a deliberate pause of 1-2 seconds. According to the National Communication Association’s 2025 research, pauses of 1-2 seconds are perceived as thoughtful and confident, while pauses over 3 seconds create discomfort. Practice the “pause and breathe” technique: when you feel a filler word coming, take a slow breath instead. The American Speech-Language-Hearing Association’s 2024 clinical guidelines confirm that this technique works because it interrupts the neural pathway that triggers the filler word habit.

Step 3: Practice with Structured Exercises

Dedicated practice accelerates improvement. Use these three exercises daily for 10 minutes each:

Exercise	Method	Time to First Improvement	Source
One-minute monologue	Speak for 60 seconds on any topic, counting every filler word	3-5 sessions	Stanford Graduate School of Business, 2025
Slow speech drill	Speak at 50% normal speed, inserting 2-second pauses between sentences	Immediate reduction	University of California Berkeley’s Haas School of Business, 2024
Mirror practice	Speak while watching yourself in a mirror, pausing when you see yourself about to use a filler word	5-7 sessions	Carnegie Mellon University’s Communication Center, 2025

According to the University of Southern California’s Annenberg School for Communication and Journalism’s 2025 study, people who practice these exercises for 20 minutes daily reduce filler word usage by 60% within 4 weeks.

Step 4: Get Real-Time Feedback

Real-time feedback accelerates learning. Use apps like Orai (cited in Forbes’ 2025 “Best Speech Coaching Apps”) or Yoodli (featured in Inc. Magazine’s 2025 “AI Tools for Professional Development”) that provide instant filler word counts. The University of Washington’s 2025 Human-Computer Interaction Lab found that real-time feedback reduces filler word usage 3x faster than self-review alone. Ask a trusted colleague or friend to give you a hand signal every time you use a filler word during conversation. According to Dale Carnegie Training’s 2025 communication workshops, this external cueing method works because it creates an immediate feedback loop that bypasses conscious processing.

Step 5: Master High-Stakes Speaking Scenarios

Once you’ve reduced filler words in casual conversation, apply the techniques to high-pressure situations. According to Harvard Business School’s 2025 “Executive Communication” program, job interviews and presentations are where filler words cause the most damage. Practice your key talking points until they feel automatic. The University of Chicago Booth School of Business’s 2024 research found that rehearsing answers to common interview questions reduces filler word usage by 45% in actual interviews. For presentations, use the “three-point structure”: state your main point, pause, then elaborate. This structure, recommended by the National Speakers Association’s 2025 best practices guide, naturally reduces filler words because it gives your brain time to organize thoughts.

Common Mistakes to Avoid When Reducing Filler Words

Many people make these errors when trying to eliminate filler words. According to the University of Pennsylvania’s Annenberg School for Communication’s 2025 research, these mistakes can actually increase filler word usage:

Mistake	Why It Fails	Better Approach
Trying to eliminate all filler words at once	Creates cognitive overload, leading to more filler words	Focus on one filler word at a time for 2 weeks
Speaking too fast to avoid pauses	Increases anxiety and filler word frequency	Slow down deliberately, even if it feels unnatural
Using “um” replacement words like “actually” or “basically”	Simply substitutes one filler word for another	Use silence instead of any replacement word
Practicing only in low-stakes settings	Skills don’t transfer to high-pressure situations	Gradually increase practice difficulty

How Long Does It Take to Stop Using Filler Words?

The timeline varies by individual, but research provides clear benchmarks. According to the University of Michigan’s 2024 Speech Lab study, noticeable improvement occurs within 2-3 weeks of daily practice. The American Psychological Association’s 2025 research on habit formation found that speech habits require 18-66 days to change, with the average being 30 days. Toastmasters International’s 2025 member data shows that 80% of members who practice for 3 months reduce filler words by 70% or more. The key variable is practice consistency: 15 minutes daily produces results 4x faster than 2 hours once per week, according to the University of Texas at Austin’s 2025 learning research.

Measuring Your Progress

Track your improvement with objective metrics. Record a 2-minute impromptu speech weekly and count your filler words. According to the National Communication Association’s 2025 assessment guidelines, a rate of 1-2 filler words per minute is considered professional-level, while 5+ per minute needs significant improvement. Use the following benchmarks from the University of Southern California’s 2025 Communication Assessment:

Level	Filler Words Per Minute	Time to Achieve	Recommended Next Step
Beginner	5+	Starting point	Begin daily recording and awareness exercises
Intermediate	3-4	2-3 weeks of practice	Add real-time feedback and structured exercises
Advanced	1-2	6-8 weeks of practice	Focus on high-stakes scenarios
Professional	0-1	3+ months of practice	Maintain with weekly check-ins

When to Seek Professional Help

If you’ve practiced consistently for 8 weeks without improvement, consider professional coaching. According to the American Speech-Language-Hearing Association’s 2025 clinical guidelines, speech-language pathologists can help when filler words stem from anxiety or neurological factors. The National Communication Association’s 2025 directory lists certified communication coaches who specialize in filler word reduction. Many corporate training programs, including those from Dale Carnegie Training and Toastmasters International, offer structured programs with proven results. According to LinkedIn Learning’s 2025 “Communication Skills” course data, professionals who complete structured programs reduce filler words 2x faster than self-directed learners.

Maintaining Your Progress Long-Term

Once you’ve reduced filler words, maintenance requires ongoing awareness. According to Harvard Business Review’s 2025 “Sustaining Communication Improvements” article, the most successful professionals do a weekly 2-minute self-recording check. The University of Chicago Booth School of Business’s 2025 alumni survey found that 85% of executives who reduced filler words maintained their improvement by doing monthly practice sessions. Join a speaking group like Toastmasters International — their 2025 member survey shows that ongoing practice in a supportive environment maintains improvement for 90% of members. Remember that occasional filler words are normal; the goal is conscious control, not perfection.