Many adults rely on filler words like “um” and “uh” when thinking aloud, which undermines clarity and confidence. This article guides practical, evidence-based strategies for reducing fillers through awareness, targeted articulation drills, breath and pausing techniques, and a structured at‑home practice plan. Follow the steps to measure progress, build stronger speaking habits, and communicate more clearly in everyday and professional settings.
Why Fillers Happen and Why They Matter
Most people assume that saying “um” or “uh” is just a sign of nervousness or a lack of preparation. While anxiety does play a role, these sounds are actually part of a complex mental process known as “planning to utter.” When you speak, your brain is performing several tasks at the same time: selecting the right words, organizing them into a logical structure, and coordinating the physical movements of your mouth and vocal cords. If the brain needs an extra millisecond to retrieve a specific word or decide on a sentence structure, it often triggers a filler word to bridge the gap. This is especially common during the planning phase of speech where the cognitive load is highest.
The Cognitive and Physiological Root
Research in speech science suggests that fillers are not random. Short sounds like “uh” often signal a brief delay in processing. Longer sounds like “um” usually indicate that the speaker is performing a more significant mental search or planning a complex thought. A study published in the Journal of Speech, Language, and Hearing Research in 2024 linked these speech patterns to executive function. The data showed that the frequency and duration of pauses can reveal how efficiently the brain is managing information. When you are tired, stressed, or trying to explain a difficult concept, your cognitive resources are stretched thin. This makes it harder for your brain to keep up with your speaking rate, leading to more frequent disfluencies.
Social and Turn Taking Signals
Beyond the internal mechanics of the brain, fillers serve a social function in conversation. In many cultures, silence in the middle of a sentence is seen as an invitation for someone else to speak. By using a filler word, you are signaling to your listeners that you are not finished yet; you are holding the floor while you gather your thoughts. This prevents interruptions and gives you the space to continue your point. Some researchers refer to these as “pragmatic markers” because they help manage the flow of the interaction. However, relying on them too heavily can create a habit where you fill every natural pause with sound, even when no one is trying to interrupt you.
Demographics and Usage Patterns
Usage patterns vary significantly across different groups. Data analyzed by Language Log shows that there are notable differences in how men and women use these sounds. In the analyzed datasets, males used the filler “uh” significantly more often than females—approximately 38 percent more often in some measures. Conversely, females tended to use “um” more frequently. These patterns are often stable individual traits, but they can change based on the person you are talking to. People often unconsciously mirror the speech habits of their conversation partners, which can reinforce the use of fillers in certain social circles or workplaces.
The Professional Cost
While fillers have a functional purpose, they carry a heavy price in professional settings. A national survey found that 44 percent of adults over the age of 55 consider filler words to be unprofessional. This sentiment is even stronger among high earners; people who make over $80,000 a year are more likely to judge a speaker harshly for using too many “ums” and “uhs.” In workplace contexts, excessive fillers can erode your credibility. Listeners may perceive you as less confident, less prepared, or even less competent. Research in scientific communication has identified a specific threshold where this becomes a problem: when fillers exceed 1.3 percent of the total words spoken, the success rate of the communication begins to drop. This is particularly noticeable in phone calls or video meetings where listeners cannot see your body language and must rely entirely on your voice.
A Workplace Comparison
To understand the impact, consider a project update in a meeting. A filler-heavy version might sound like this: “Um, so, for the Q1 report, we are, uh, looking at the data, and, like, it seems okay.” The same information delivered with fewer fillers sounds much more authoritative: “For the Q1 report, we are reviewing the data. The results look promising.” The second version uses silence instead of sound to separate ideas. This makes the speaker seem more thoughtful and in control of the information.
Why Reduction is Worth the Effort
Reducing fillers is not about achieving perfect, robotic speech. It is about increasing your clarity and making it easier for people to listen to you. When you eliminate unnecessary sounds, you reduce the effort your audience has to make to understand your message. This is vital in high-stakes situations like job interviews, client presentations, or team meetings. By learning to embrace brief moments of silence, you give your brain the time it needs to plan your next sentence without distracting your listeners. This transition from filled pauses to silent pauses is the first step toward more confident and professional communication.
Assessing Your Filler Habits at Home
You cannot fix what you have not measured. Self-perception of filler word use is often unreliable; research shows that many adults believe they use fewer fillers than they actually do. To make real progress, you need an objective look at your current speech patterns. This starts with a baseline recording protocol to capture how you speak in different scenarios.
Baseline Recording Protocol
Spontaneous Speech Sample
Record 5 to 10 minutes of unscripted talking. You can use a phone voice memo or a video recording. Talk about your day, explain a hobby, or describe a recent trip. The goal is to capture natural speech where you are planning your thoughts as you go. This is typically where filler density is highest.
Read-Aloud Passage
Record yourself reading a standard text for 2 to 3 minutes. A common choice is the “Rainbow Passage.” This sample acts as a control. Since the words are already on the page, your cognitive load is lower. You will likely notice that your filler rate drops significantly here compared to spontaneous speech.
Simulated Workplace Answer
Record a 2 to 3 minute response to a common interview question or a simulated meeting update. Focus on a topic like a project status or a professional challenge. This helps identify if professional stress triggers more fillers.
Manual Tallying and Metrics
Once you have your recordings, you need to count the fillers. Listen to the spontaneous speech sample at 0.75x speed. This slower pace makes it easier to catch every “um,” “uh,” and “like.” Use a simple tally sheet to mark every occurrence. After counting, calculate these three key metrics to understand your baseline.
Fillers Per Minute (FPM)
Divide the total number of fillers by the total minutes of the recording. For example, if you used 20 fillers in a 5-minute clip, your rate is 4 fillers per minute. This is a quick way to track general progress over time.
Fillers Per 100 Words (FPW)
Divide the total fillers by the total word count, then multiply by 100. If you spoke 600 words and used 20 fillers, your rate is 3.33 percent. Trends of filler word use suggest that listeners start to notice negative effects when this number exceeds 1.3 percent.
Percent of Pauses Filled
Count your total pauses, both silent and filled. Divide the number of filled pauses by the total number of pauses. This metric reveals if you have a habit of filling every silence with sound instead of letting a pause breathe.
Automatic Tools and Transcription
You can use automatic transcription apps to speed up the process. Tools like Otter.ai or Descript are widely used for self-monitoring. These apps can generate a text version of your recording and often tag disfluencies like “um” and “uh” automatically. However, automated speech recognition can miss low-energy fillers about 10 to 30 percent of the time. Always review the transcript while listening to the audio to correct any missed tokens. Transcribing short clips also helps you see exactly where fillers appear, such as at the start of sentences or during transitions between complex ideas.
Personal Filler Worksheet
Use this template to spot patterns in your recordings. Identifying the “when” and “why” is just as important as the “how many.”
| Category | Observation Notes |
|---|---|
| Most Common Fillers | List your top 3 tokens (e.g., um, uh, you know). |
| Frequent Contexts | Do fillers happen during questions or transitions? |
| Emotional Triggers | Do you use more fillers when stressed or interrupted? |
| Time of Day | Is your speech clearer in the morning or evening? |
Goal Setting and Weekly Logging
A realistic short-term target is to reduce your fillers by 30 percent over four weeks. This compound goal requires a reduction of about 7.5 percent each week. Set aside 15 to 30 minutes daily for the drills described in the next chapter. Log your progress every Sunday by recording a new 3-minute spontaneous sample. Use the percent change formula to see your improvement: subtract your current fillers per minute from your baseline, divide by the baseline, and multiply by 100. Seeing a steady decline in these numbers will build the confidence needed for high-stakes speaking situations.
Targeted Exercises to Replace Um and Uh
Once you have identified your personal patterns through baseline recordings, you can begin targeted training. These exercises focus on replacing unconscious habits with deliberate speech techniques. You should aim for a threshold below 1 percent of total words as fillers to maintain professional credibility.
Live Tallying Drill
The objective is to build real-time recognition of your speech habits. Carry a small counter or use a phone app to mark every filler word you say during a 10-minute conversation. This drill works best when you focus on one specific word like “um” or “uh.” Try this for 5 to 10 minutes daily. You will notice that the physical act of clicking or marking makes the unconscious habit conscious. To progress, try tallying during more stressful conversations like a work meeting.
Partner Bell Drill
The objective is to receive immediate external feedback. Ask a friend to ring a small bell or tap a glass every time they hear a filler word during a 3-minute update. This can feel frustrating at first, but it is highly effective for breaking the cycle of automatic speech. Practice this for 10 minutes twice a week. You can progress by increasing the length of your speech or moving to more complex topics.
Comfortable Silent Beats
The objective is to normalize silence. When you finish a sentence, count “one and two” silently in your head before starting the next thought. This creates a professional cadence. Practice this for 10 minutes every day. You should aim to make these 1.5-second pauses feel natural rather than forced. Silence gives your listener time to process your information. To progress, try using these pauses in the middle of a sentence when you need to plan your next word.
Diaphragmatic Breathing
The objective is to improve vocal support while reducing the urge to rush. Place your hand on your belly and inhale so your hand rises. Exhale slowly. Use the 4-4-6 pattern: inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. Do this for 5 minutes before any important call. Proper breathing prevents the gasping that often leads to an “uh” or “um.” You can progress by practicing this breathing while standing or walking.
Phrasing and Chunking
The objective is to group words into meaningful units. Instead of one long stream of sound, break your speech into chunks of three to seven words. You can practice by taking a printed article and marking it with slashes where pauses should go. Read the text aloud and stop at every mark. This reduces the cognitive load of planning long sentences. To progress, try chunking your speech during an unscripted conversation.
Delayed Response Practice
The objective is to habituate a deliberate pause before answering. When someone asks a question, wait two full seconds before you speak. Use this time to form your first sentence. This prevents the initial “um” that many people use to signal they are thinking. Practice this during low-stakes conversations with family or friends. To progress, use this technique during a simulated interview or a high-stakes meeting.
Substitution Rehearsal
The objective is to use neutral transition phrases instead of fillers. Prepare a list of short phrases like “That is a good point” or “Let me check that.” Practice swapping these for your most common filler words for 15 minutes daily. Be careful not to let these phrases become new fillers; use them sparingly and always follow them with a brief pause. To progress, expand your list to include 8 to 12 different phrases for various contexts.
Articulation and Resonance Drills
The objective is to strengthen the muscles used for speech. Practice tongue twisters like “Red leather, yellow leather” five times in a row. Focus on crisp consonant sounds and front vowels for clarity. You can also try lip trills by blowing air through your lips to make a motorboat sound. These exercises improve resonance while helping you maintain a steady pace. To progress, try saying the tongue twisters at different volumes and speeds.
Metronome Pacing
The objective is to regulate your speaking rate. Set a metronome app to a slow beat. Try to speak one syllable or one word per beat. This forces you to slow down and gives your brain more time to find the right words. Start 10 percent slower than your normal rate. Practice this for 10 minutes daily to build a more controlled rhythm. To progress, gradually increase the speed until you reach a natural conversational pace.
Shadowing Exercises
The objective is to mirror the rhythm of a clear speaker. Find a short audio clip of a speaker you admire. Listen to a sentence and then repeat it immediately while trying to match their timing and pauses. This technique helps you internalize natural speech patterns. Practice this for 15 minutes twice a week. You can use clips from professional presentations or news broadcasts to find high-quality examples. To progress, try shadowing longer segments of speech without stopping.
Mirror and Camera Feedback
The objective is to observe your nonverbal habits. Record a 2-minute video of yourself answering a common interview question. Watch the footage at a slightly faster speed to spot repetitive gestures or facial tension that happens when you use a filler word. You should also practice speaking in front of a mirror to see if you lose eye contact during pauses. This visual feedback makes it easier to stay composed under pressure. To progress, review your recordings once a week to track your improvement.
Everyday Practice Scripts
You can use these scripts to practice in real-world situations. For a phone greeting, say “Hello. This is [Name]. How can I help you today?” and focus on the pause after your name. For a workplace update, say “The project is on schedule. We finished the first phase. We will start testing on Tuesday.” and pause at every period. When answering a question, say “That is a good question. Let me consider the best approach.” and use the pause to plan your response.
Troubleshooting Tips
If pauses feel awkward, remember that they usually feel longer to you than to the listener. You can manage rushing by focusing on your exhale. If you find yourself using replacement phrases too often, go back to silent pausing. Silence is always better than a repetitive phrase. If you feel stuck, record yourself and watch for physical tension in your face or shoulders. You should also check the Trends of Filler Word Use Among America Adults to see how your habits compare to national averages.
| Exercise Type | Recommended Duration | Weekly Frequency |
|---|---|---|
| Breathing and Phrasing | 5 Minutes | Daily |
| Awareness with Tallying | 10 Minutes | Daily |
| Articulation Drills | 7 Minutes | 3 Times Weekly |
| Shadowing plus Recording | 15 Minutes | 2 Times Weekly |
These exercises prepare you for the structured four-week plan that follows. Consistency is the key to turning these drills into permanent habits.
A Structured Four Week At Home Practice Plan
A consistent practice schedule turns speech awareness into a permanent habit. Most adults see a measurable reduction in filler words within two to four weeks when they commit to daily training. This plan requires 15 to 30 minutes each day and uses simple tools like your smartphone and a metronome app. The goal is a 30 percent reduction in fillers by the end of the month, which is a threshold where listeners begin to perceive you as significantly more credible and competent.
Week 1: Awareness and Baselines
The first week focuses on identifying your current patterns. You cannot fix what you do not hear. Start by recording two 60-second spontaneous descriptions of a picture or a recent event. This serves as your baseline. Listen to the recordings at 0.75x speed and tally every instance of “um,” “uh,” or “like.” Research suggests that Trends of Filler Word Use Among America Adults show that nearly half of professionals view these habits as unprofessional, so objective measurement is the first step toward change. Spend 10 to 15 minutes daily on these tasks. Practice 4-4-6 breathing for three minutes to calm your nervous system. Spend seven minutes tallying fillers in your daily conversations. End with five minutes of practicing silent pauses of one to two seconds between simple sentences.
Week 2: Substitution and Phrasing
Once you are aware of the triggers, you can begin replacing fillers with intentional structures. This week requires 15 to 20 minutes daily. Prepare a bank of 8 to 12 neutral transition phrases such as “That is a good point” or “Let me check that” to use instead of a nasalized filler. Spend five minutes rehearsing scripted responses for common workplace moments like phone greetings or project updates. Use seven minutes for chunking practice. Take a printed text, mark it with slashes every three to seven words, and read it aloud while pausing at every mark. Spend the final five minutes shadowing a short audio clip of a clear speaker. Imitate their timing and rhythm exactly to internalize natural prosody.
Week 3: Articulation and Rate Control
Fillers often spike when we rush or lose clarity. This week increases the intensity to 20 to 25 minutes. Spend seven minutes on articulation drills. Repeat tongue twisters like “Red leather, yellow leather” five times to sharpen consonant release. Use eight minutes for metronome pacing. Set a metronome app to a rate 10 percent slower than your baseline and speak one word or syllable per beat. This forced slowing prevents the planning jumble that leads to “uh.” Spend five minutes recording yourself on camera. Review the footage to spot facial tension or gestures that happen alongside your fillers. More on UM and UH research indicates that males and females often have different filler ratios, so use this review to find your specific “signature” filler.
Week 4: Consolidation and Simulation
The final week simulates high-pressure situations to ensure your skills transfer to real life. Commit 25 to 30 minutes daily. Spend 10 minutes on timed Q&A practice. Have a partner ask six rapid questions or use a list of common interview prompts. Take a deliberate two-second pause before answering each one. Spend 10 minutes in role-play scenarios such as a client pitch or a tough meeting update. Record these sessions and compute your fillers per minute. Compare this to your Week 1 baseline to see your progress. Use the final five minutes of each day to log your metrics and note which emotional triggers still cause a spike in fillers.
| Week | Daily Focus | Duration | Primary Metric |
|---|---|---|---|
| 1 | Awareness and Baselines | 10 to 15 min | Baseline fillers per minute |
| 2 | Substitution and Phrasing | 15 to 20 min | Successful phrase swaps |
| 3 | Articulation and Rate | 20 to 25 min | Pacing consistency |
| 4 | Consolidation | 25 to 30 min | Percent change from baseline |
Troubleshooting and Adaptation
If you miss a day, do not try to make it up with a single two-hour session. Instead, perform two 15-minute micro sessions the following day. Consistency is more important for motor learning than total volume. If you hit a plateau where your filler count stops dropping, change your practice materials. Use more complex topics or record yourself in a noisier environment to increase the cognitive load. For those with very busy schedules, three 10-minute sessions spread throughout the day are just as effective as one long block. Use a sticky note with the word “PAUSE” on your monitor as a visual cue during work calls to maintain awareness outside of practice time.
When to Consult a Professional
Most adults can successfully reduce fillers through structured self-training. However, there are times when a speech-language pathologist (SLP) is necessary. If you notice a sudden increase in disfluency alongside other cognitive symptoms, seek a medical evaluation immediately. You should also consult a clinician if you suspect developmental stuttering or if your progress stalls completely after 8 to 12 weeks of consistent daily practice. An SLP can help differentiate between common filled pauses and neurological issues or speech disorders that require specialized intervention. If your speech patterns are linked to significant social anxiety that prevents you from practicing, a combination of speech training and professional counseling may be the most effective path forward.
Frequently Asked Questions About Fillers
Is it acceptable to use a few filler words in casual speech?
Using occasional fillers is perfectly fine. Research suggests that brief fillers help you hold the floor during a conversation, signaling to the listener that you are still thinking and not finished speaking. Problems only arise when these words become a distraction. In professional settings, aim to keep fillers below 1.3 percent of your total words. This balance allows you to sound human without losing credibility.
How long does it take to see real progress?
Most adults notice a measurable reduction in their filler rate within two to four weeks of daily practice. This initial phase focuses on building awareness—you will start to hear the “um” before it leaves your mouth. However, creating a permanent habit takes longer. Expect to spend 8 to 12 weeks on consistent training to make these changes automatic. Your progress depends on how often you apply the drills to real-world situations.
Will I sound robotic if I stop using fillers?
You will not sound like a machine if you replace fillers with silence. Natural speech includes pauses of varying lengths. The key is to maintain your normal rhythm and prosody. Use silent beats of one to two seconds between thoughts; this gives your audience time to process what you said. You can use small natural backchannels to keep the flow feeling organic. Training that emphasizes variable timing prevents robotic speech patterns.
Can practicing too much interfere with my natural speaking style?
There is a small risk of sounding stiff if you only practice scripted responses. To avoid this, you should vary your training. Alternate between rehearsed drills and spontaneous speaking sessions. This helps you integrate the new skills into your real personality. The goal is to be a clearer version of yourself, not a different person. Periodic spontaneous sessions preserve your naturalness.
How do I handle interruptions or difficult Q&A sessions?
Interruptions often trigger a spike in filler words because they disrupt your planning. Use “parking” language to regain control. If someone cuts you off, acknowledge them and then pause. This prevents you from jumbling your words as you try to restart. For Q&A, use a structured response to organize your thoughts quickly. This reduces mid-answer planning fillers. A useful script is: “I will come back to that point in a moment. To finish my previous thought…”
How can I maintain these gains over the long term?
Staying consistent is easier than starting from scratch. You should schedule a monthly check-in to record your speech and then calculate your filler rate. If your numbers start to rise, you can return to your basic drills for a few days. Most people find success with three short practice sessions every week for several months after the initial plan ends. This keeps the habit fresh in your mind without requiring a huge time commitment.
Final Results and Next Steps
The four-week training program provides a solid foundation for speech clarity. You have worked through awareness, targeted drills, and structured practice. Moving forward requires a shift from intensive learning to consistent maintenance. The goal is to keep the 30 percent reduction in filler words that you achieved during the past month. Research indicates that listeners begin to notice a positive difference in credibility once fillers drop below a specific threshold. By keeping your rate low, you ensure that your message remains the primary focus for your audience.
Roadmap for Ongoing Improvement
The next phase involves integrating these skills into your daily life. You should continue to monitor your speech but with less frequency. A monthly check-in is usually enough to prevent old habits from returning. Record a 3-minute spontaneous update once a month and calculate your fillers per minute. If you notice the numbers climbing, return to the Week 2 drills for a few days. You can also use “practice ladders.” This means starting with low-stakes conversations, such as talking to a friend, and moving up to high-stakes meetings. Joining a local speaking group or a professional organization provides a safe space to test your skills in front of others. This social accountability keeps your motivation high.
Integrating Skills into Meetings and Calls
Workplace communication often triggers the highest number of fillers due to cognitive load. To handle this, use a short buffer phrase when someone asks a difficult question. Phrases like “That is a good point” or “Let me consider that” give your brain time to plan the answer. Pair these phrases with a silent pause. On phone calls, you lack visual cues, which often leads to more fillers. Keep a sticky note on your monitor that says “PAUSE” to serve as a visual reminder. Practice your opening and closing lines for every call. Having these scripted reduces the mental effort required at the start of a conversation, preventing the initial rush that often leads to a string of “ums.”
Measuring Long-Term Impact
Reducing filler words has a direct effect on your career and personal relationships. According to trends of filler word use among American adults, many professionals view excessive fillers as a sign of being unprepared. By speaking clearly, you project confidence and expertise. In your personal life, better articulation leads to fewer misunderstandings. You will find that people interrupt you less often because your pauses signal that you are still thinking rather than finished speaking. Track these qualitative wins in a journal. Note when a meeting goes well or when you feel more relaxed during a presentation. These observations are just as important as the raw data.
Weekly Maintenance Plan
This plan helps you stay sharp with minimal time commitment. Aim for three sessions each week.
| Session Type | Duration | Activities |
|---|---|---|
| Awareness Check | 10 minutes | Record a 3-minute update. Tally fillers. Review one trigger moment. |
| Fluency Drill | 15 minutes | 3 minutes of 4-4-6 breathing. 7 minutes of shadowing a clear speaker. 5 minutes of phrasing practice. |
| Real-World Prep | 10 minutes | Rehearse 5 scripted responses for upcoming meetings. Practice 1.5-second pauses. |
Motivating Advice for Consistency
Change takes time and patience. It is normal to have days where you use more fillers than usual. Do not let a single bad meeting discourage you. Celebrate the small wins, such as catching yourself before saying “um” or successfully using a silent pause during a high-pressure call. Consistency is more important than perfection. By spending just a few minutes a week on these exercises, you are investing in your long-term communication success. Keep your recordings to look back on how far you have come since the first week. Your voice is a powerful tool; using it with clarity and confidence will open new doors in every area of your life.
Sources
- Trends of Filler Word Use Among America Adults | Sound Credible — For instance, 44% of adults over the age of 55 consider filler words unprofessional, while only half of those between the ages of 18 and 44 share this sentiment …
- More on UM and UH – Language Log — There is a large sex difference in filled-pause usage, favoring males by about 38% · There is an enormous sex difference in UM/UH ratio, favoring …
- Uh, Um, and Autism: Filler Disfluencies as Pragmatic Markers in … — This study examined the production of fillers in spontaneous speech among individuals with high-functioning ASD, optimal outcomes, and typical development.
- What Are Filler Words? (and What to Use Instead!) – Science of People — Filler words are words or phrases we insert into speech, often unconsciously, which don't add meaning to the sentence, like “um” or “you see.”
- We, um, have, like, a problem: excessive use of fillers in scientific … — Specifically, success rates dropped in proportion to the number of filler words used during a phone call, especially after use exceeded 1.3% of total words.
- Saying 'Um' More Frequently May Signal Cognitive Decline — Research links speech hesitations like "um" and "uh" to executive function across adulthood. Your speech patterns reveal cognitive decline.
- Dr. Pennebaker: "Um, what? UT researchers find that people who … — Simple filled pauses such as “uh” and “um” were used at comparable rates across all genders and ages. However, so-called discourse markers …
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