How to Eliminate Filler Words Like ‘Um’ and ‘Uh’

Tired of ‘Um’ and ‘Uh’? Why Filler Words Sabotage Your Speech

Filler words like um, uh, and like can creep into your speech when you least expect it. Statistics show up to 70% of professionals struggle with excessive filler words, especially in high-stress situations such as interviews and presentations.^[1]

These habitual slips can make even the most knowledgeable candidate sound uncertain, eroding your credibility and authority in seconds. So why are they so hard to eliminate?

Why Do We Use Filler Words? The Psychology Behind Every ‘Um’

🧠 The Brain’s Panic Button

Filler words are your brain’s way of buying time. When you’re nervous or caught off-guard, your mind fills gaps with sounds instead of silence. This is a natural response to uncertainty or pressure, especially in interviews or presentations.

While it’s normal, overusing these words signals to listeners that you’re unprepared or lacking confidence. It also distracts from your main message and makes it harder for your audience to stay engaged.^[2]

🚩 Real-World Impact: Promotions, Persuasion, and Self-Doubt

Using too many filler words can lead to missed opportunities:

• Missed Promotions: Sounding unsure in meetings can hurt leadership potential.
• Bored Audiences: Listeners quickly tune out when speech lacks clarity.
• Increased Self-Doubt: Overusing fillers can make you feel less confident, creating a negative feedback loop.

The first step to breaking the habit is understanding your personal triggers—stress, unfamiliar topics, or speaking too quickly.

Identify Your Filler Words: The Foundation of Speech Improvement

🔍 Common Filler Words to Watch For

Everyone has a favorite filler word—or three. The most common in spoken English include:

• um/uh
• like
• you know
• basically
• actually
• so
• right
• literally

Writing has its own set of filler words (really, very, that), but for speech improvement, focus on what slips out when you speak under pressure.^[3]

🎤 Self-Audit Exercise: Record & Count

Take your phone, record yourself speaking for 5 minutes about any topic. Listen back and tally every filler word. Self-awareness is the first step to change. Make this a weekly habit and track your progress over time.

Want a faster way? Huru.ai can automatically detect and highlight your filler words, giving instant, actionable feedback.

Actionable Strategies to Remove Filler Words Instantly

⏳ Speak Slower & Embrace Pauses

Slowing down your speech gives you more time to think—reducing the urge to fill silence with “um” or “like.” Pausing might feel uncomfortable at first, but silence gives your audience time to process and makes you sound more confident.

Pro Tip: Try starting each sentence with a 2-second pause. Notice how your authority grows!

💪 Replace Fillers with Stronger Words

Instead of using vague modifiers like “kind of” or “sort of,” use precise language. For example, replace “I think I can” with “I can.”

Editing your speech is like editing writing—cut the fluff, keep the substance.^[4]

Practical Exercises: Train Your Brain for Speech Improvement

🪞 5-Minute Mirror Drill

Practice speaking in front of a mirror every day. Focus on your message, and when you feel a filler word coming, pause instead. This not only improves your delivery but also builds self-awareness and confidence over time.

🎯 One-Week Challenge: Reduce Fillers by 50%

Set a goal to cut your filler words in half over the next week. Each day, give a short talk on a different topic and track your progress. Celebrate small wins and keep pushing forward!

👫 Partner Feedback Game

Pair up with a colleague or friend. Take turns speaking and have your partner signal (with a raised hand or a beep) each time you use a filler word. This real-time feedback makes you hyper-aware and helps break the habit quickly.

Tech Tools to Effortlessly Remove Filler Words (Featuring Huru.ai)

🤖 Huru.ai – Your Real-Time AI Coach

Huru.ai analyzes your speech in real-time, instantly flagging “um,” “uh,” and other filler words. It provides actionable feedback, helping you practice and improve with each session. You’ll get personalized tips and metrics to measure your progress—all for free.

🎬 Video Editing Hacks: See the Difference

Want to review your talks like a pro? Video editors and AI tools can identify and cut filler words for cleaner presentations. Check out the demonstration below for a step-by-step guide:

📱 Free Apps: Grammarly Speech & Orai

Apps like Grammarly Speech and Orai also offer instant feedback on your spoken language, helping you spot and reduce filler words during practice. Try multiple tools and choose the one that fits your workflow.

Long-Term Habits: Master Filler-Free Speaking for Life

🧘 Mindfulness and Awareness

Incorporate mindfulness techniques such as journaling about your speaking experiences or meditating for a few minutes before important conversations. The more aware you are of your habits, the easier they are to change.

📊 Measure Your Success

Re-record yourself every week and compare your progress. Celebrate every improvement—remember, mastery is a journey, not a sprint!

💡 Key Takeaway

Eliminating filler words is about building self-awareness, practicing with intention, and using smart tools for feedback. With daily effort—and platforms like Huru.ai—you’ll stand out as a confident, compelling communicator.

Frequently Asked Questions (FAQs)

• What are the most common filler words in speech? – Um, uh, like, you know, basically, right.
• How long does it take to remove filler words from speech? – Most people see improvement in 2-4 weeks with daily, focused practice.
• Can filler words ever be helpful? – Rarely. They can make casual conversation sound natural, but should be avoided in professional settings.
• Does Huru.ai support non-native speakers? – Absolutely! Huru.ai adapts to your accent and specific needs.
• What if I use a filler word during an interview? – Pause, breathe, and continue. Silence builds credibility—don’t panic!

About the Author

Elias Oconnor is a content writer at Huru.ai, specializing in career tech and interview mastery. He’s passionate about helping job seekers transform anxiety into confidence through actionable advice and the latest AI technology.