Have you ever listened back to yourself in a meeting or on a voice note and thought “Wait… do I really sound like that?”
Maybe you’re speaking clearly in your head, but something about the delivery feels a bit off. You might not realize it, but those little words – um, like, you know, so – could be getting in the way. They sneak in when we’re thinking out loud, nervous, or just trying to find the right words. And over time, they can make us sound a little less sure of ourselves than we actually are.
The good news? This is one of the easiest speaking habits to change once you know what to look for. In this post, I’ll walk you through exactly how to reduce filler words when speaking with four simple techniques that actually work – and show you the first step that helped me finally hear what I was doing and start shifting it for good.
4 Practical Techniques to Reduce Filler Words
Here are 4 simple techniques you can start using today to reduce filler words and speak with more clarity and confidence. These are tools I personally use, including the one that gave me my first big wake-up call…
1. Build Awareness (The Wake-Up Call You Didn’t Know You Needed)
My first lesson came at Toastmasters. If you’ve ever been, you’ll know they assign someone the role of Ah-Counter – a person who listens for every um, ah, like, and you know you say.
At my first meeting, I spoke for two minutes and used more than 20 filler words. I had no idea I was doing it.
Here’s how to build your own awareness:
- Record yourself speaking (a meeting, a voice memo, anything)
- Play it back and count how many filler words you use
- Write down your top 1–2 repeat offenders so you can start catching them
- No need to be perfect – just notice.
Awareness is the first step in learning how to reduce filler words when speaking.
2. Replace the Filler with a Pause
This is a game-changer. Instead of saying um, just pause. Take a breath. Let the silence do the heavy lifting.
Here’s how to practice:
- Read a paragraph aloud and pause every time you feel a filler word coming on
- Breathe in when you finish a sentence – let the pause become part of your rhythm
- Remember: To your audience, a pause sounds thoughtful, not awkward
Intentional silence creates space – for your thoughts and your message.
Want to learn how to use pauses to sound more confident and in control? I break it down with examples in this blog post.
3. Slow Down Your Speaking Pace
Rushing your words gives filler words an open invitation. Slowing down helps your brain and mouth sync up.
Try this:
- Think of your speech like a walk, not a sprint
- Add just 5–10% more space between your thoughts or sentences
- If you’re nervous, focus on breathing out fully before your next sentence—it naturally slows your pace
The goal isn’t to sound slow – it’s to sound sure.
4. Practice Impromptu Speaking (Even 2 Minutes a Day Helps)
Filler words usually show up when you’re caught off guard. Practicing how to respond in the moment builds muscle memory for clarity and flow.
How to get started:
- Pick a random object and talk about it for 60 seconds without prepping
- Answer a question out loud as if you’re in a meeting: “What’s your opinion on this project?”
- Challenge yourself to go filler-free, but pause when you need to think
Want more structure? I created a course to help you with exactly this…
Speak More Clearly – Even When You're Put on the Spot
My Impromptu Speaking Course is designed to help you reduce filler words, think clearly on your feet, and speak with ease under pressure.
You’ll get:
- Clear, easy-to-remember frameworks
- Daily prompts to practice short, real-life responses
- Techniques to replace “um” with calm, intentional pauses
Use code CIRCLE50 for 50% off when you sign up. Discount valid until 30 April 2025.
Because learning how to reduce filler words when speaking isn’t about sounding perfect – it’s about sounding real, clear, and in control.
Click here to join the course now.
