Filler Words: The Silent Credibility Killer (And How to Stop Saying "Um")

I'll never forget watching a recording of my first big presentation. I counted 47 "ums" in a 10-minute talk. Forty-seven! I sounded like a broken record player. My manager's feedback was direct: "Great content, but the 'ums' made you sound uncertain."

That stung. But it pushed me to fix it.

If you've ever wondered why your presentations don't land as strongly as you'd like, or why people seem to tune out during your explanations, filler words might be sabotaging your message. Let's talk about what they are, why they matter, and most importantly, how to eliminate them.

What Are Filler Words?

Filler words (also called verbal disfluencies) are sounds or words we insert into speech while our brain searches for what to say next. They're the "ums," "uhs," "likes," and "you knows" that sneak into our sentences without us realizing.

The most common culprits:

• Um / Uh – The classics
• Like – "It was, like, really surprising"
• You know – Often used to check if the listener is following
• So – Especially at the start of sentences
• Actually / Basically / Literally – Overused emphasis words
• Kind of / Sort of – Hedging phrases that weaken your point
• Right? – Seeking validation from the listener

Here's what's tricky: we rarely notice ourselves using them. Your brain inserts them automatically as placeholders while searching for the next word. They're invisible to you but painfully obvious to your audience.

Why Do We Use Filler Words?

The psychology behind filler words is fascinating. Researchers at UC Berkeley found that our brains use them as "conversational traffic signals" – they tell the listener, "Hold on, I'm not done talking yet."

Three main reasons we say "um":

1. Thinking Time

Your brain needs a split second to retrieve the right word or organize your next thought. Instead of pausing in silence (which feels uncomfortable), you fill that gap with sound.

2. Social Anxiety

When we're nervous, our cognitive load increases. We're simultaneously thinking about what to say and how we're being perceived. That mental juggling act creates more gaps, which we fill with "ums."

3. Habit

For most people, filler words become automatic. You've said "um" thousands of times since childhood. It's a deeply ingrained speech pattern that requires conscious effort to break.

Fun fact: Different languages have different filler words. Spanish speakers say "este" or "pues." French speakers say "euh" or "alors." Japanese speakers say "eto" or "ano." It's universal – everyone does it.

The Cost of Filler Words: What the Research Shows

Let's get real about why this matters.

A Duke University study analyzed TED talks and found something striking: speakers who used fewer than 2 filler words per minute received 30% higher credibility ratings than those who used 6+ fillers per minute. Same content, different delivery, massive difference in perception.

Here's what excessive filler words signal to your audience:

Uncertainty

When you pepper your speech with "ums" and "uhs," listeners unconsciously interpret this as lack of confidence. Even if you're an expert on the topic, you'll sound like you're making it up as you go.

Lack of Preparation

Filler words suggest you haven't thought through what you want to say. In job interviews, this can be fatal. Hiring managers report that excessive fillers are a top reason they pass on otherwise qualified candidates.

Lower Credibility

Stanford researchers found that doctors who used fewer filler words were rated as more competent by patients – even when delivering identical medical information. The same principle applies to teachers, lawyers, salespeople, and leaders.

Reduced Comprehension

Each filler word is a tiny interruption in your message. String enough together, and your audience starts focusing on the "ums" instead of the content. They're trying to count your fillers rather than absorb your ideas.

The numbers don't lie:

• 0-2 fillers per minute: Professional and polished
• 3-5 fillers per minute: Noticeable but acceptable
• 6+ fillers per minute: Distracting and undermines credibility

When Filler Words Are Acceptable (Yes, Really)

Before you try to eliminate every single "um" from your vocabulary, let's add some nuance.

Filler words aren't always bad. In casual conversations with friends, a few "likes" and "you knows" make you sound natural and approachable. Nobody wants to talk to someone who sounds like they're reading from a script at brunch.

Linguist Mark Liberman from the University of Pennsylvania argues that moderate use of fillers actually helps conversational flow. They signal that you're thinking in real-time, which makes you seem more authentic.

The context matters:

✅ Acceptable Situations:

• Casual conversations with colleagues
• Brainstorming sessions
• Informal team meetings
• Networking events (in moderation)

❌ Situations Where Fillers Hurt You:

• Job interviews
• Client presentations
• Conference talks or public speaking
• Media interviews
• Recorded content (podcasts, videos)
• Pitching to investors
• Performance reviews

The goal isn't to speak like a robot. It's to be intentional about when you use fillers and when you don't.

How to Reduce Filler Words: Practical Techniques

Alright, here's the actionable part. These techniques work – I've used them myself and with dozens of coaching clients.

1. Embrace the Pause

This is the most powerful technique, period.

When you feel an "um" coming, replace it with silence. Just stop talking for a beat. It feels awkward at first, but here's the secret: a one-second pause feels longer to you than to your audience.

What feels like an eternity of silence to you sounds like a thoughtful, confident pause to listeners. Professional speakers use pauses deliberately for emphasis. You should too.

Practice this: Next conversation you have, when you feel an "um" bubbling up, bite your tongue and pause instead. You'll be amazed at how natural it sounds.

2. Slow Down

People use more filler words when they speak quickly. Why? Because their mouth is outpacing their brain.

If you're talking at 180+ words per minute, your brain struggles to keep up with word retrieval. You'll fill those gaps with "ums."

Aim for 140-160 words per minute. (Check out our guide on optimal speech rate for more on this.)

Slowing down gives your brain the breathing room it needs to select the right words without fillers.

3. Record Yourself

You can't fix what you don't notice.

Record a 2-minute speech on any topic. Play it back and count your fillers. Write down the number. This moment of horrified realization is often the catalyst people need to take action.

Do this weekly. Track your progress. Watching the number drop from 15 fillers to 5 to 2 is incredibly motivating.

4. Use the "Um Jar" Method

Borrowed from the "swear jar" concept: every time you say "um" during practice sessions, put a dollar in a jar. Or do push-ups. Or any other consequence that creates immediate feedback.

Physical consequences create stronger habit change than abstract goals like "I should say 'um' less."

5. Prepare Your Transitions

Many fillers cluster around transitions between ideas. We finish one point, aren't quite sure how to bridge to the next, and fill that gap with "so, um, basically..."

Solution: Prepare transition phrases in advance.

Instead of "Um, so, the next thing is..."
Try: "Let's move to..." or "The second point is..." or "Now, here's why this matters..."

Having 3-4 go-to transition phrases eliminates 40% of your fillers right there.

6. Practice with Constraints

Try the "filler-free minute" exercise:

Speak on any topic for exactly one minute without using a single filler word. If you use one, start over.

It's harder than it sounds. But this exercise builds the mental muscle to catch fillers before they escape your mouth.

Start with 30 seconds if one minute is too challenging. Work your way up.

7. Get a Filler Word Buddy

Ask a colleague or friend to gently signal (a hand raise, a cough) every time you use a filler during practice conversations.

External feedback accelerates awareness. You'll start catching yourself in real-time.

Your 7-Day Filler-Free Challenge

Want to see real progress? Here's a structured plan:

Day 1: Baseline

• Record a 3-minute speech
• Count your fillers
• Note which ones you use most (um, uh, like, etc.)

Day 2-3: Awareness

• In every conversation, mentally note each time you say a filler
• Don't try to stop yet – just notice
• Write down situations where you use them most

Day 4-5: Pause Practice

• Deliberately pause instead of using fillers
• Focus on replacing your #1 most common filler
• Slow your speech rate to 150 WPM

Day 6: Record Again

• Record the same 3-minute speech topic
• Count fillers
• Compare to Day 1

Day 7: Real-World Test

• Have an important conversation or presentation
• Use your pause technique
• Ask for feedback

Most people reduce their filler count by 50% in just one week using this plan.

The Bottom Line

Filler words aren't a character flaw. They're a habit. And habits can be changed.

You don't need to speak like a news anchor in every conversation. But in high-stakes situations – interviews, presentations, pitches – eliminating filler words is one of the fastest ways to boost your credibility and impact.

Start with awareness. Record yourself. Replace "um" with a pause. Track your progress.

In a month, you'll sound like a completely different speaker. More confident. More authoritative. More persuasive.

Frequently Asked Questions

Why do I say "um" more when I'm nervous?

Anxiety increases cognitive load, which makes your brain work harder to find words. This creates more gaps in speech, which you fill with "ums." The solution: prepare more thoroughly so you can speak from knowledge rather than searching for words on the fly.

Is saying "like" the same as saying "um"?

Functionally, yes – both are filler words. "Like" tends to be more common in informal speech and among younger speakers. It's slightly less noticeable than "um" in casual settings but equally problematic in professional contexts.

How many filler words is too many?

More than 6 per minute becomes distracting. Aim for 0-2 per minute in professional settings. In casual conversation, 3-5 per minute is fine.

Do professional speakers use filler words?

Yes, but rarely. Watch any TED talk and you'll notice speakers average 1-2 fillers per 10 minutes. They've trained themselves to pause instead.

Can filler words ever be useful?

In small doses, they make you sound more human and approachable in casual settings. The key is control – being able to turn them off when the stakes are high.

Ready to Measure Your Progress?

Our free speech analyzer automatically counts your filler words and shows you exactly where they occur in your speech. Record a sample, get instant feedback, and track your improvement over time.

Key Takeaways

• Filler words reduce your credibility by up to 30%
• The most common fillers: um, uh, like, you know, so
• Replace fillers with pauses – silence is powerful
• Record yourself weekly to track progress
• Aim for 0-2 fillers per minute in professional settings
• Context matters: casual conversation is more forgiving