Why fillers happen
You're not broken. Your brain is doing exactly what it's supposed to do.
Fillers like "um," "uh," and "like" serve a purpose: they buy you processing time while your brain searches for the next word. They also signal to the listener that you're not done talking yet—hold on, more is coming.
Two main triggers:
1. Processing time
When your brain needs a split second to find the right word, phrase, or idea, it throws in a filler to bridge the gap. This happens more when:
- You're explaining something complex
- You haven't rehearsed what you're saying
- You're switching topics mid-thought
- You're tired or distracted
2. Nerves and self-monitoring
When you're nervous or hyper-aware of how you sound, your brain splits attention between what you're saying and how you're saying it. That dual focus creates micro-hesitations. Fillers rush in to fill the silence.
This is why you say "um" more in presentations than casual conversations. You're not less articulate—you're just more self-conscious.
The fix isn't to eliminate the need for processing time. It's to replace the filler with something better: silence.
The "silent beat" drill
This is the fastest way to reduce filler words. Instead of saying "um," you pause for 0.3 seconds.
That's it. A tiny pause. Not dramatic. Not awkward. Just a beat.
How to practice:
- Record a 60-second explanation – Pick any topic. Explain it like you're teaching someone.
- Count your fillers – Listen back and mark every "um," "uh," "like," "you know." Be honest.
- Re-record the same explanation – This time, when you feel a filler coming, pause instead. Don't rush. Let the silence sit.
- Compare – Your filler count should drop by 30-50% on the second take.
The first few times feel weird. You'll think the pause is too long. It's not. To you, 0.3 seconds feels like 3 seconds. To the listener, it sounds confident and deliberate.
Do this drill 5 times in a week. You'll internalize the pause. Fillers will start dropping automatically.
The "sticky phrase" drill
Most filler words cluster around transitions—when you're moving from one idea to the next. Prepare 3 go-to transition phrases and drill them until they're automatic.
Examples:
- "Here's the key point..."
- "Let me break that down..."
- "Now, here's why that matters..."
- "The next step is..."
- "To put it simply..."
Pick 3 that feel natural to you. Write them down. Then practice swapping them in where you'd normally say "um" or "like."
How to practice:
- Outline 3 quick points – E.g., "Benefits of morning coffee: energy, focus, routine."
- Record yourself explaining them – Use your sticky phrases to transition between points.
- Listen for fillers at transition points – Did you use your phrases or revert to "um"?
- Repeat until smooth – Do it 3-4 times. The phrases should start flowing without conscious effort.
The goal isn't to sound scripted. It's to have reliable tools ready when your brain hesitates. Over time, these phrases become second nature.
Track it: reduce by 30% in 7 days
You can't improve what you don't measure. Here's a simple tracking framework:
Day 1: Baseline
- Record a 60-second explanation on any topic
- Count fillers (manually or use a speech app)
- Note your rate: Fillers per minute
Days 2-6: Daily drills
- Do one "silent beat" drill (60 seconds)
- Do one "sticky phrase" drill (60 seconds)
- Track your filler rate each day
Day 7: Progress check
- Record the same 60-second explanation from Day 1
- Compare your filler rate: Day 1 vs. Day 7
- Most people drop 30-50% in the first week
If you hit 30% improvement, you're on track. If not, don't panic—some people need 10-14 days. The key is consistency, not perfection.
What the data shows:
- Under 5 fillers per minute: Solid. Most listeners won't notice.
- 5-10 fillers per minute: Noticeable but not distracting. Keep drilling.
- Over 15 fillers per minute: High enough to undermine credibility. Prioritize this.
The goal isn't zero fillers. That's unrealistic and unnecessary. The goal is control—to reduce them enough that they don't distract from your message.
What to do when it spikes again
Here's the truth: your filler rate will spike. Stress, fatigue, unfamiliar topics—any of these can bring fillers roaring back.
That's normal. Don't treat it as failure.
When fillers spike:
- Identify the trigger – Were you nervous? Unprepared? Tired? Know the pattern.
- Run a quick drill – 60 seconds. Silent beat. Just one rep to reset your brain.
- Slow down – Fillers increase with pace. If you're rushing, breathe and take 10% off your speed.
- Prep sticky phrases for high-stakes moments – Before a presentation or interview, rehearse your 3 go-to transitions. They'll be there when you need them.
Think of filler reduction like fitness. You don't stay in shape by working out once. You maintain it with regular practice. A 60-second drill 2-3 times per week keeps your filler rate low.
Ready to start?
Fillers aren't a personality flaw. They're a speaking pattern. Patterns can be retrained with the right drills and feedback.
Here's your action plan:
- Record a 45-second baseline – Talk about anything. Count your fillers.
- Run the silent beat drill – Same topic. Pause instead of filling. Count again.
- Track the drop – See your filler rate move in real time.
Most people reduce fillers by 30-40% on their second take. Not because they became better speakers overnight—because they had instant feedback and a clear target.
That's the advantage of data. You know exactly where you stand, what to fix, and whether it's working.
Run your first drill today. 45 seconds. Get your filler count. Then do it again with the silent beat technique.
You'll see the difference immediately.