Free guides • By Akshit Nag, Soft Skills & Communication Trainer • 15 November 2026
How to stop saying “um” and “like” when you speak
Everyone uses filler words. A few are natural. Too many make you sound unsure, even when you know your subject well. The goal is not zero fillers. The goal is to replace most of them with a short pause.
Why we use filler words
- We are thinking about what to say next and do not want silence.
- We are speaking faster than we can think.
- We are nervous, so silence feels longer than it really is.
- In a second language, we are also searching for the right word.
Five steps that work
- Find your own fillers. Record a one-minute answer and count them. Most people have one or two favourites, such as “basically” or “you know”.
- Pause instead. When you feel a filler coming, close your mouth and breathe for one second. To the listener, the pause sounds thoughtful.
- Slow down a little. Fillers increase when you rush. A steady pace gives your brain time to find the next word.
- Plan the first sentence. Most fillers come at the start of an answer. Know your opening line before you speak.
- Use signpost phrases. “First…”, “The main reason is…”, “For example…” give you a ready-made start, so you need fewer fillers.
A one-minute daily drill
Pick any simple topic, such as your morning routine. Speak for one minute. Each time you say a filler word, stop, pause, and repeat that sentence without it. Do this once a day for two weeks and count your fillers each time.
Speech-to-text tools often leave out sounds like “um” and “uh”, so your real count may be a little higher than any tool shows. Watching a video of yourself is the most honest check.
Try this out loud with Rehearse, our free practice tool.