How to Eliminate Filler Words from Your Speech

You stand up to give a presentation, confident in your knowledge and ready to impress. But as you begin speaking, they creep in—"um," "uh," "like," "you know"—those pesky filler words that undermine your authority and distract from your message. You know your subject matter inside and out, yet somehow, the fluency you desire remains frustratingly out of reach.

This is a familiar struggle for many speakers: the confidence is there, but the smooth delivery isn't. As one speaker put it: "For me it's a dichotomy, I am confident when it comes to speaking, it's just the fluency I am lacking in."

If you find yourself using "lots of filler words, and struggle to find the right words" despite knowing your content, this comprehensive guide is for you. We'll move beyond motivational talk to provide practical, actionable techniques that actually work—drawing from proven methods used by Speech-Language-Pathologists, professional speakers, and elocution experts.

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Understanding the Enemy: What Are Filler Words and Why Do They Matter?

Filler words are sounds or phrases we use to fill gaps in our speech while our brain works to find the next thought. They come in several forms:

• Nonsensical Sounds: um, uh, er, ah
• Common Words: like, so, okay, right
• Pet Phrases: you know, I mean, I guess, basically
• Excessive Conjunctions: Overusing "and" or "but" to string thoughts together

We use these verbal crutches for various reasons: nervousness, fear of silence, buying time to think, or unconsciously signaling that we're not finished speaking. While occasional fillers are natural in casual conversation, excessive use can:

• Dilute your message and reduce its impact
• Distract listeners from your content
• Undermine your perceived credibility and expertise
• Make complex information harder to follow

Research from Brigham Young University has shown that listeners perceive speakers who use fewer filler words as more credible and authoritative. Cleaning up your speech isn't just about aesthetics—it directly affects how your message is received.

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The First Step: Awareness is Half the Battle

Before you can eliminate filler words, you need to become aware of your specific patterns. Most people are shocked when they first hear how often they use these verbal crutches.

Record and Review Yourself

The most powerful tool for self-awareness is the recording device in your pocket:

1. Use your smartphone to record yourself during a practice presentation, phone call, or just talking about your day for 3-5 minutes
2. Listen specifically for your filler words
3. Note which ones you use most frequently
4. Identify when they typically occur (starting sentences, transitioning between ideas, etc.)

This exercise can be uncomfortable—most of us dislike hearing our recorded voice—but it provides invaluable insight into your speaking patterns.

Seek Constructive Feedback

While self-assessment is crucial, external feedback adds another dimension to your awareness:

1. Ask a trusted friend, colleague, or mentor to listen specifically for your filler words
2. Request that they note both the words you use and when you use them
3. Consider a fun exercise where they quietly raise a finger each time you use a filler word during practice

Some Toastmasters clubs use a dedicated "ah-counter" who tracks filler words during meetings, providing objective feedback that helps members develop awareness. This personalized feedback addresses a key need that "general-audience video courses cannot" fulfill.

The Core Toolkit: Simple Techniques to Use Today

Once you're aware of your filler word habits, these three fundamental techniques can make an immediate difference.

1. Embrace the Power of the Pause

The most powerful replacement for a filler word is nothing at all—simple silence. As public speaking coach Carmine Gallo points out, "The pause is your friend." When you feel the urge to say "um" or "uh":

• Stop speaking
• Remain silent for a beat or two
• Continue with your next thought

This feels uncomfortable at first because many speakers "freeze when they lose their train of thought, equating silence with failure." However, from the audience's perspective, these strategic pauses actually make you appear more thoughtful and in command.

2. Pause and Breathe

Take the basic pause technique further by incorporating intentional breathing:

1. When you feel the urge to use a filler word, stop speaking
2. Take a quiet breath from your diaphragm (not a shallow chest breath)
3. Continue with your next thought

This technique not only eliminates the filler but also has the added benefit of calming your nervous system, which often contributes to filler word usage in the first place. According to public speaking experts, "Breath control is the foundation of confident, clear speech."

3. Slow Down Your Pace

Many speakers use fillers because they're speaking too quickly, forcing their brain to play catch-up with their mouth. By consciously slowing your pace:

• Your brain has more time to formulate complete thoughts
• You feel less pressure to fill every moment with sound
• Your articulation improves naturally
• Listeners have more time to absorb your message

Speaking at a measured pace may feel unnaturally slow to you, but for listeners, it typically comes across as thoughtful and authoritative.

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Building the Habit: Practical Drills and Daily Exercises

Knowing the techniques is one thing; incorporating them into your natural speaking style requires deliberate practice. These exercises help build new neural pathways that replace your filler word habit with more effective speaking patterns.

Mirror Practice for Self-Correction

The Mirror Recitation Tool is a simple yet powerful technique:

1. Stand in front of a mirror with good lighting
2. Choose a topic you know well
3. Speak for 3 minutes while observing your facial expressions and body language
4. When you catch yourself about to use a filler word, pause instead
5. Note your physical cues that precede fillers (looking up, fidgeting, etc.)

Start with just 3 minutes daily and gradually increase your practice time. This exercise builds self-awareness while simultaneously training you to use pauses instead of fillers.

Structured Recording Drills

This exercise systematically builds your ability to speak without fillers:

1. Choose a random topic (try opening a book to a random page for inspiration)
2. Record yourself speaking impromptu on this topic for 60 seconds
3. Listen back and count your filler words
4. Try again with the same topic, focusing solely on replacing every filler with a silent pause
5. Compare the two recordings to note your improvement

Practicing this drill daily trains your brain to default to silence instead of fillers. Platforms like Hyperbound's AI Sales Roleplays take this a step further, offering AI-powered practice scenarios with instant feedback on filler word usage and overall delivery.

Expand Your Vocabulary

Sometimes filler words creep in when we're searching for the right term. Expanding your vocabulary gives you more options and reduces these hesitations:

1. Read widely in your field and beyond
2. Use a word-of-the-day app or service
3. Make a conscious effort to incorporate one new word into your conversations daily
4. Create a personal list of powerful transition phrases to use instead of fillers

This practice addresses the common pain of "struggling to find the right words" during important conversations or presentations.

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Level Up Your Eloquence: Advanced Techniques for Fluency

Once you've mastered the basics, these advanced exercises can take your speaking skills to the next level, moving beyond just eliminating fillers to achieving true eloquence.

Breath Control Under Pressure: The Incline Recitation

This exercise simulates the physical sensations of nervousness (increased heart rate, shorter breath) to help you maintain control when under pressure:

1. Choose a short passage or speech (about 1-2 minutes long)
2. Begin walking up a gentle incline or stairs
3. Recite your speech while maintaining steady breathing
4. Focus on clear articulation and avoiding fillers despite physical exertion

This Incline and Running Recitation technique trains you to maintain vocal control when your body is experiencing stress similar to public speaking anxiety.

Articulation and Enunciation: Modern "Pebbles in Mouth"

The classic Pebbles in Mouth technique dates back to Demosthenes, the ancient Greek orator who practiced speaking with pebbles in his mouth to improve clarity. A safer modern alternative:

1. Place a clean wine cork or pen cap (horizontally) between your front teeth
2. Practice reading a passage aloud, focusing on clear pronunciation despite the obstacle
3. Remove the object and read the same passage again
4. Notice how much clearer and more precise your natural speech feels

This exercise forces your articulatory muscles to work harder, resulting in improved diction when you return to normal speech.

Vocal Power and Projection: Controlled Volume Exercise

Instead of the dangerous "Out-Shout the Highway" exercise sometimes recommended, try this safer alternative to develop volume and fullness of voice:

1. Find a large, empty room or outdoor space
2. Stand at one end and imagine an audience at the far end
3. Practice projecting your voice to reach them without shouting or straining
4. Focus on speaking from your diaphragm rather than your throat
5. Gradually increase the challenge by moving to larger spaces

This builds the vocal power needed for confident public speaking while protecting your vocal health.

Hand Gestures for Fluency

Research shows that purposeful hand gestures can actually help organize your thoughts and reduce filler words:

1. Practice incorporating deliberate hand movements that reinforce your key points
2. Use gestures to physically "shape" complex ideas
3. Notice how this channels nervous energy that might otherwise become verbal fillers

When your hands are actively engaged in supporting your message, your brain focuses more on content and less on anxiety.

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Where to Practice: Finding Your Stage

Developing a filler-free speaking style requires regular practice in supportive environments:

Daily Conversations

The best place to start is in low-stakes everyday interactions:

1. Choose one conversation each day to practice your pause technique
2. Set a goal to eliminate one specific filler word during meetings
3. Ask a trusted colleague to give you a subtle signal when you use fillers

Public Speaking Groups

Organizations like Toastmasters provide structured environments for practice and feedback. If traditional clubs don't appeal to you, consider:

• AI-powered practice platforms like Hyperbound, which offer unlimited, realistic practice scenarios to master your delivery.
• Local improv classes (excellent for thinking on your feet)
• Community education public speaking courses
• Industry-specific speaking groups

Professional Coaching

For personalized guidance, consider working with:

• A public speaking coach who specializes in delivery techniques
• A qualified Speech-Language-Pathologist who can provide targeted exercises for your specific challenges
• An elocution or voice coach who addresses both verbal and non-verbal elements of communication

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The Journey to Eloquence

Eliminating filler words is a three-part process: becoming aware of your habits, replacing them with intentional pauses, and building fluency through consistent practice.

Remember that the goal isn't perfection—even professional speakers occasionally use fillers. The objective is clear, confident communication that ensures your message is heard with the authority it deserves.

By implementing these practical exercises and techniques, you can transform from a speaker who knows their subject but struggles with fluency, to one whose delivery enhances rather than distracts from their expertise. Your ideas deserve to be heard clearly—without the "ums" and "ahs" getting in the way.

Start with just one technique today. Record yourself, practice your pauses, and begin the journey toward more eloquent, filler-free speech.

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Frequently Asked Questions

Why do I use so many filler words like "um" and "uh"?

You use filler words like "um" and "uh" primarily as verbal placeholders while your brain searches for the next thought. This common habit can be triggered by nervousness, a fear of silence, or simply the need to buy time to formulate your next sentence. While occasional use is natural, overuse can stem from speaking too quickly for your brain to keep up or from not having a clear structure for your thoughts.

What is the fastest way to reduce filler words in my speech?

The fastest way to reduce filler words is to consciously replace them with a silent pause. The moment you feel the urge to use a filler, simply stop, take a quiet breath, and then continue with your thought. This single technique, embracing the pause, immediately makes you sound more thoughtful and in command, and it breaks the habit of filling silence with sound.

Are filler words always bad for public speaking?

While excessive filler words can undermine credibility, they are not always bad in small, natural doses. An occasional "so" or "you know" can make speech sound more conversational and less robotic. The goal is not complete elimination to the point of sounding unnatural, but rather to reduce them to a level where they no longer distract from your message or authority.

How can I practice reducing filler words by myself?

You can effectively practice by yourself using your smartphone to record your voice. Speak on a random topic for 3-5 minutes, then listen back specifically to identify your most common filler words and when they appear. Another powerful solo exercise is the Mirror Recitation, where you speak in front of a mirror to build self-awareness of both your verbal and physical cues associated with fillers.

How long does it take to stop using filler words?

The time it takes varies for each person, but you can see noticeable improvement within a few weeks of consistent, deliberate practice. The key is daily application. By focusing on one technique, like pausing, in your everyday conversations and dedicating a few minutes to structured drills, you will begin to build new speaking habits that replace the old ones.

Are silent pauses awkward for the audience?

No, silent pauses are generally not perceived as awkward by the audience. While a pause might feel uncomfortably long to you as the speaker, for listeners it comes across as confidence, thoughtfulness, and control. Strategic pauses give your audience time to process your points and can add emphasis and dramatic effect, making your message more impactful.

Can technology help me improve my speaking fluency?

Yes, technology can be a powerful tool for improving fluency. AI-powered platforms, like Hyperbound, offer realistic practice scenarios where you can speak and receive instant, objective feedback on your filler word usage, pace, and clarity. These tools provide a safe, repeatable environment to drill new speaking habits without the pressure of a live audience.

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