How to Stop Using Filler Words

How to Stop Using Filler Words When You Speak

I first realised I had problem with filler words when I heard myself back on a recording.
In a 15-minute talk, I said “um” 22 times.
That’s roughly once every 40 seconds! 😬
No wonder I didn’t sound as polished as I wanted.

The good news? You can fix it — and fast — with a few simple habits. 🚀

1. Pause, Don’t Panic
When you feel a filler word coming, pause instead. A short silence makes you sound more confident and gives your brain time to catch up.

2. Slow Down
Speaking too fast makes fillers sneak in. Take a breath and slow your pace just a little — it gives your words more power.

3. Practice Out Loud
Pick a random topic and talk for 30 seconds without stopping. Record yourself and listen. You’ll catch (and fix) filler habits fast.
✅ Practice.
✅ Pause.
✅ Power through the awkward.

You’ll sound sharper, more confident, and way more professional in no time. 🎤