To stop saying "um", replace it with a silent pause. Fillers fill the gap while your brain looks for the next word, so you do not need to eliminate the gap, just stay quiet in it. Record yourself, count your fillers per minute, and practise pausing at the end of each sentence until it feels normal.
What fillers are and why you use them
Filler words are small sounds or phrases you say while your mind searches for the next thought: "um", "uh", "like", "you know", "so", "basically". Everyone uses them in casual speech. They show up more when you are nervous, unprepared or trying to hold the floor.
They are not a character flaw. In some settings, like a job interview or a presentation, too many can distract. The fix is not "never say um again" but "get comfortable with silence".
If your fillers come with a general lack of confidence in your voice, see how to speak confidently.
The core swap: sound to silence
When you feel an "um" coming:
- Notice it. The urge arrives just before you speak.
- Close your mouth. Do not say anything.
- Breathe in quietly. It takes about a second.
- Start the next word.
A pause that feels like an eternity to you sounds thoughtful to listeners. A silent pause after a key point also gives people time to take it in.
The record-and-count drill
You cannot fix what you cannot hear. Most people undercount their own fillers.
Step 1: Record a baseline
Record yourself for two minutes on your phone. Topics: describe your day, explain how to make your favourite meal or answer "tell me about your job".
Step 2: Count
Listen and make a tally mark for each filler. Divide by minutes. For example, 14 fillers in 2 minutes is 7 per minute.
Step 3: Note your triggers
When do they cluster?
| Trigger | What it sounds like | Fix |
|---|---|---|
| Starting a sentence | "Um, so, I think..." | Pause first, then begin with the point |
| Searching for a word | "It's the, uh, thing" | Say "give me a second", or use a simpler word |
| Transitions | "So, um, next..." | Say "next" and pause |
| Ending a thought | "...and yeah, so" | Stop and let the sentence end |
| Nervous openings | "Hi, um, thanks for..." | Practise your first sentence word for word |
Step 4: Re-record after a week
Same prompt, same length. Compare your counts. The trend matters more than the exact figure.
A 7-day practice plan
| Day | Practice | Time |
|---|---|---|
| 1 | Record a baseline; count fillers | 10 min |
| 2 | Read a paragraph aloud and pause at every full stop for one second | 5 min |
| 3 | Describe your day in 90 seconds, pausing instead of "um" | 5 min |
| 4 | Explain a topic you know well to a friend or the mirror | 5 min |
| 5 | Take one call or meeting: aim to pause once before each answer | Ongoing |
| 6 | Record the same prompt as day 1; count again | 10 min |
| 7 | Review; pick one trigger to work on next week | 10 min |
Short, frequent sessions beat one long one.
Tactics that make the swap easier
- Speak slower. Fast speech outruns thought, which creates gaps. Aim for a pace where you could breathe between phrases.
- Think in short sentences. Long, winding ones force your brain to plan ahead while speaking. Finish a sentence, pause, start another.
- Plan your first sentence. Many fillers appear in the first five seconds. Know exactly how you will open an answer or a meeting contribution.
- Use a bridge phrase. "Good question." or "Let me think." buys a second without sounding unsure. Use sparingly so it does not become a new tic.
- Prepare the structure, not the script. A simple pattern like point, reason, example gives you a track to follow. More in how to stop rambling when talking.
- Drink water and breathe. A dry mouth and shallow breath make you rush.
- Watch your body. Tense shoulders and jaw can push fillers out.
For specific situations
Meetings and calls
Open with the answer, then the reason. "I recommend option B. The main reason is..." Keep your first sentence short. On calls, a pause is easier to hide than in person, so use it.
Presentations
Write your first and last sentences, practise them aloud, and mark your slide transitions with a pause. For nerves, see how to calm down before a presentation.
Interviews
Pause before answering. "Let me think about that for a moment" reads as thoughtful. Practise the standard questions aloud so the first line is fluent.
Casual talk
You don't need to remove all fillers. A few keep speech natural. Work on the high-stakes situations first.
Tools
Voice memo apps on your phone are enough for the record-and-count drill. Some apps transcribe your speech and highlight filler words; for a comparison of options, see public speaking apps. Check each app's own page for what it offers and costs.
Track your nerves too
Fillers often spike when you feel more nervous. Rate your nervousness 0 to 10 before each practice and each real talk. If your counts and ratings move together, you have found that calming the body helps. The self-rating method explains the routine.
If speaking is so stressful that you avoid it, a doctor, licensed therapist or speech-language professional can help; a stutter or other speech difference is different from filler words and deserves its own support. This page is not medical advice.
Solo Era for iPhone
Practise one small speaking step at a time
Solo Era has missions in seven categories and five levels, with before-and-after nervousness ratings. Pick a small step, rate how nervous you feel before and after and look at the pattern. Free to download. A subscription is required to start missions.
Pause drills are part of public speaking exercises.
FAQ
Is it bad to say um?
No. Everyone does. It matters mainly in formal speaking, where too many can distract. Aim for fewer, not none.
How many fillers is too many?
There is no fixed number. If listeners comment or you lose your point because of them, reduce them. Compare your own baseline over time.
Will I sound robotic if I pause?
Not usually. Pauses sound deliberate and calm. Keep your tone natural and the pause short, about a second.
What about "like" and "you know"?
Treat them the same way: notice, close your mouth, pause. They often appear when you are unsure; a clearer first sentence helps.
How long does it take to improve?
Many people hear a difference within a week or two of daily short practice. Habits are quick to build for small tasks, but real-time speaking under stress takes longer.
Does this help with a stutter?
No. Stuttering is a different thing and a speech-language pathologist can advise. The tips here are for ordinary filler words.
Solo Era for iPhone
Try it with Solo Era
Solo Era gives you one realistic mission a week, records how nervous you felt before and after, and keeps a photo journal of what you did. An iPhone app. A subscription is required to start missions; any free trial depends on the offer and eligibility shown in the app.
