The short answer: the filler words to watch in an interview are “um,” “uh,” “like,” “you know,” “so,” “basically,” “actually,” “I mean,” “kind of” and the questioning “right?” at the end of sentences. A few are normal and nobody minds; dozens make you sound unsure and hide your content. The fix isn’t to replace them with other words: it’s to pause silently instead, know the structure of your answer before you start, and slow down slightly. Record yourself answering three questions, count your fillers, and practice until the count drops.
Ten filler words to watch
| Filler | Why it hurts | Instead |
|---|---|---|
| Um / uh | The most common; frequent use sounds hesitant | A silent pause |
| Like | Sounds casual and vague (“it was, like, a big project”) | Cut it, or use a precise word (“about,” “for example”) |
| You know | Assumes understanding instead of explaining | Explain the point directly |
| So (to start every answer) | Becomes a verbal tic | Start with the answer itself |
| Basically | Often comes before something that isn’t basic | Cut it |
| Actually | Can sound like you’re correcting the interviewer | Cut it |
| I mean | Signals you’re rephrasing on the fly | Pause, then say it once |
| Kind of / sort of | Weakens your claims (“I kind of led the project”) | Say what you did: “I led the project” |
| Literally | Usually not literal | Cut it |
| Right? (at the end) | Sounds like you need approval | End with a falling, confident tone |
Toastmasters, the public speaking organization, has a meeting role just for this: the Ah-Counter notes overused words and filler sounds, from “and,” “well,” “but,” “so” and “you know” to “ah,” “um” and “er.” That’s a useful model: you can’t fix fillers you don’t notice.
Why we use filler words
Fillers mostly appear when we’re thinking while talking: searching for the next word, unsure where the answer is going, or nervous about silence. They’re a signal to the listener that we’re still speaking. That’s why the most effective fixes target preparation and pausing, not willpower.
A five-step plan to cut filler words
1. Count them
Record yourself answering three common questions (for example, “Tell me about yourself,” “Why this role?” and “Tell me about a challenge”). Listen back and tally each filler. Most people are surprised by their top one or two.
2. Replace fillers with pauses
A one- or two-second pause feels long to you and sounds thoughtful to the listener. Practice pausing at the end of sentences and before key points. Our guide to pausing before you answer explains why it’s fine.
3. Know your structure before you speak
Fillers multiply when you don’t know where the answer is going. Use a simple structure, such as STAR for stories or “point, reason, example” for opinions, and say the headline first. Preparing your key stories in advance means you’re recalling rather than inventing.
4. Slow down slightly
Nervous speed leaves no room to think, so fillers fill the gap. Aim for a calm pace with clear pauses between ideas. See the optimal speaking pace for interviews.
5. Practice under realistic conditions
Answer out loud, on camera if possible, and re-count every few days. Focus on one filler at a time. It’s easier to remove “like” this week and “so” next week than everything at once.
What to say when you need time to think
These are better than filling the silence:
- “That’s a good question. Let me think for a second.”
- “Let me give you a specific example.”
- “There are two parts to that. First…”
- “Could you clarify whether you mean…?”
Filler words on your resume
Resumes have their own fillers: “responsible for,” “duties included,” “helped with,” “various,” “team player,” “hard-working” and “results-driven” without results. Replace them with strong verbs and numbers. See how to write resume bullet points.
When filler words are fine
A few “ums” in a 45-minute interview are normal and won’t hurt you; interviewers listen for content first. Don’t over-correct into robotic, memorized answers. Aim for fewer fillers, not zero, and for clear, specific answers.
Related guides: how to stop overthinking in interviews, how to improve your English pronunciation for interviews and video interview practice.
Frequently asked questions
What filler words should I avoid in an interview?
How do I stop saying um in an interview?
Are filler words bad in an interview?
What can I say instead of um?
What are filler words on a resume?
Sources
- Toastmasters International, Ah-Counter (club meeting role). Read on 1 October 2026.
