How to Like, Stop Using Filler Words [3-Step Guide]
Ed Darling
5 min read
What you’ll learn:
- How to spot and tackle your filler words habit.
- The secret to swapping fillers for powerful pauses.
- Why slowing down is key to your credibility.
Filler Words: The Sneaky Saboteurs of Your Speech
Let’s talk about those pesky filler words — the ums, likes, so’s, and you know, that sneak into our sentences.
In casual chats, they actually serve a purpose: smoothing the flow of conversation like verbal WD-40. But when you’re speaking professionally, whether it’s a presentation, a keynote, or a crucial meeting — filler words morph from harmless to hazardous.
Too many fillers, and you risk losing your audience’s attention and your credibility.
I’m Ed, head coach and founder of Project Charisma. I’ve helped countless professionals banish filler words, let’s explain how.
Do Filler Words Happen Everywhere?
When I worked as an actor, I once did a theatre tour through Italy. We went from Naples in the south, to Milan in the north, stopping off at countless places along the way.
Everywhere we went, I kept hearing the same word: “Allora…”
When I finally asked my friend, who spoke fluent Italian, he explained this was the Italian version of “Erm”!
Therein lies the trick to controlling your filler words: awareness. Until you can catch yourself using them, they’ll carry on coming out undetected.
Filler words occur in nearly all languages. But in this guide I’ll share a simple 3-step formula to stop tripping up over your fillers, and speak in a way that’s articulate.
Nudge — struggling with other speaking habits? Check our guide on vocal variety.
Step 1: Develop Filler Word Awareness
Filler words are like verbal tics — you might not notice them, but your audience sure does. Ever cringed at a presenter who starts every sentence with “kind of” or ends with “so”?
It’s one of the many presentation mistakes that can derail your message. Too many filler words make you sound unsure, unprepared, or — let’s be honest — a bit like Vicky Pollard from Little Britain, rattling off a chaotic “yeah but, no but.”
To tackle filler words, you need to become hyper-aware of your verbal habits.
Action point: Record yourself during a meeting or practice speaking off the cuff on camera. Listen back, and clock how many filler words you hear. Pay attention to which words and phrases are most common, and where in your sentences they’re popping up.
It’s not a quick fix, but doing this raises your vocal awareness. You’ll find yourself getting increasingly frustrated catching yourself in the act, as well as with other people’s overuse of fillers.
Don’t worry — this is a sign of your increasing awareness. It means you’re on the right track!
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Step 2: Replace Filler Words with Pauses
Now that you’re spotting those filler words, it’s time to kick them out.
Filler words are a verbal habit, like biting your nails or checking your phone. Trying to eliminate them outright is tough, so let’s replace them with something better: pauses.
Pauses are the secret weapon of confident speakers. If you can get comfortable with silence, you’ll command more authority when speaking.
At first, pausing feels awkward — like you’re leaving an empty void in your speech. But those pauses give your brain time to think, your audience time to process, and your words room to breathe.
They’re the difference between sounding frantic and sounding like a leader. Plus, swapping filler words for pauses delivers a double win for your credibility:
- Fewer fillers make you sound articulate and professional.
- More pauses add authority, confidence, and engagement.
I once worked with a client who peppered her pitch with “you know?”, it was ruining an otherwise strong delivery. Once we removed them, her confidence transformed.
Action point:
To make this switch, start small: in your next conversation, deliberately pause for a second when you feel a filler coming.
It’ll feel strange, but it’s the first step to building a better habit.
Check out my short video on pauses.
Step 3: Slow Down Your Speaking Pace
Here’s the final piece of the puzzle: slowing down.
Speaking too fast is like pouring petrol on your filler word fire — it makes those “ums” and “likes” unavoidable. When you rush, your brain scrambles to keep up, and throws in filler words to buy itself more time.
Slowing your pace feels counterintuitive, especially in fast-paced meetings where you’re worried about keeping attention. But when you’re addressing an audience — whether it’s a boardroom or a conference stage — no one’s likely to interrupt you.
A slower pace lets pauses happen naturally, makes your message easier to follow, and eliminates the need for filler words. This one change will dramatically increase your perceived credibility.
For example, I coached a manager who sped through presentations like it was a race to the finish line. Every sentence was sprayed with “so, uh, basically”.
We worked on slowing things down, forcing in pauses, and adding “verbal punctuation” throughout his talk.
The transformation was night and day: fewer fillers, more confidence, and an audience that leaned in rather than tuning out.
Action point: Practise reading a paragraph aloud at half your normal speed, pausing briefly at commas and full stops. Record yourself, and listen back — you’ll realise what feels slow when speaking, sounds comfortable and engaging to the listener.
Your 3-Step Formula to Banish Filler Words
Filler words don’t have to sabotage your speech. With this simple 3-step formula, you can stop using sabotaging your speeches, and start to enjoy articulating your thoughts with calm confidence.
Here’s a recap:
- Build vocal awareness by listening to others, and recording yourself.
- Replace fillers with pauses to give your words impact.
- Slow your pace to let your brain (and audience) keep up.
Start today: in your next conversation or meeting, challenge yourself to speak without a single filler word. Pause deliberately, slow down, and notice how people respond. You’ll be amazed at how quickly you sound more polished and persuasive.
To your filler-free public speaking,
Ed