How to stop saying um: swap each filler for a silent pause
To stop saying um, record yourself for two minutes, count your fillers per minute, and note where they land, usually at the start of a sentence and between ideas. Then practise replacing each one with a short silent pause. Aim to reduce them, not erase them, and re-measure weekly.
Why fillers happen
Most of us were trained from childhood to answer questions immediately, so silence feels risky. Fillers are what we use to hold the floor while we think. The Harvard Extension School's public-speaking advice puts it plainly: the fix is to pause, think, then answer.
Step 1: Find your baseline
Record yourself speaking for two minutes about a normal topic, such as your week or your job. Play it back and count every "um", "uh", "like" and "you know". Divide by two. That is your fillers per minute. Write the number down.
You need a number because the feeling of improving is unreliable. The recording will often surprise you in both directions.
Step 2: Find your hot spots
Filler words tend to cluster in two places: at the start of a statement, and in the gaps between ideas. Mark on your transcript or in your notes where yours fall. Most people find a pattern, such as always starting an answer with "so, um".
Step 3: Practise the pause
- Choose one hot spot to work on, for example the first word of an answer.
- Before you speak, close your mouth and take a short breath. Count one in your head.
- Start with your first real word.
- Repeat the same prompt three times.
A tip from speaking coaches is to write the word PAUSE in your notes where you want one, and to say it silently while rehearsing, so the pause becomes part of the script. It may feel unnaturally long at first. To a listener it usually sounds composed.
Step 4: A two-minute daily drill
- Pick a prompt: "Explain your current project", "Describe a recent decision", or "Give advice to a new colleague".
- Record two minutes.
- Count fillers per minute and compare with your baseline.
- Repeat on the same prompt the next day and try to beat the count by one or two.
Change prompts weekly so you are practising the skill, not memorising one answer.
| Week | Focus | Check |
|---|---|---|
| 1 | Baseline and hot spots | Write down your fillers per minute |
| 2 | Pause before every answer | Count again |
| 3 | Pause between ideas | Count again |
| 4 | Real conversation | Ask a friend to signal each filler |
Mistakes to avoid
- Swapping one filler for another. If "um" becomes "like", nothing has changed. Use silence.
- Chasing zero. Perfect speech sounds robotic. Aim for fewer fillers and a calmer pace.
- Practising only in your head. Say it out loud, at real speed.
- Skipping the recording. Feedback from a recording or a friend is how you notice habits you cannot hear in the moment.
If you want to practise before an interview, how to answer "tell me about yourself" gives you a ready-made prompt.
Questions people ask
Is it bad to say um?
A few are normal in everyday speech. In presentations and interviews, frequent fillers can distract listeners and make you sound less sure. The goal is fewer, not none.
How long does it take to reduce filler words?
It varies. The habit builds over years, so expect gradual change with regular practice. Short, frequent practice sessions with a recording usually work better than occasional long ones.
What can I say instead of um?
Nothing. A short silent pause usually sounds more confident than a replacement word, and it gives you time to think and listeners time to absorb the point.
Sources
- Harvard Extension School blog (Steven D. Cohen): Tips on public speaking, eliminating the dreaded 'um' Pause, think, answer; filler words cluster at the start of statements and at transitions; record yourself and get feedback.
- Gary Genard: How to stop saying 'uh' and 'um' when you speak in public Replace the habit with a short pause; practise pauses aloud.
Made by EASYTECH, who also make Clarion.
