–Karthik Gurumurthy
We all use filler words like “um,” “ah,” “like,” or “you know.” They slip out without us even noticing. But when we use them too much, they make us sound less sure of ourselves and pull attention away from what we’re trying to say. The good news is that this habit can be broken. Here’s how.
Step 1: Notice it and catch it
First, figure out which filler words you use the most. Then link each one to a small physical action. For example, tap your leg every time you say “like.” This may feel a little silly at first, but it helps you become aware of how often you use these words. You can’t fix a habit until you notice it.
Step 2: Pause instead
When you feel a filler word coming, stop and stay quiet for a moment. A short pause may feel long to you, but your listeners barely notice it. In fact, pausing makes you sound calmer, more thoughtful, and more confident. Silence is not something to fear. It gives your words more power.
Step 3: Practice on purpose
Record yourself talking about your day for a few minutes. Try to replace every filler word with a pause. Then listen back and see how you did. Keep doing this regularly. Over time, pausing will start to feel natural, and the filler words will fade away.
Think about joining Toastmasters
Two years ago, my wife introduced me to Toastmasters, and it has made a huge difference in my life. It’s a friendly, supportive group where you can practice speaking often and get helpful feedback. No one judges you. Everyone is there to learn and grow. The members help you spot the areas you need to work on and give you a safe place to get better, one speech at a time.
Breaking the filler word habit takes time and practice. But the reward is worth it: you’ll speak more clearly, sound more confident, and make sure people remember your message, not your “ums.”
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