How to Stop, Like, Using Filler Words [Simple 3-Step Guide]
Ed Darling | 3 min read
Last updated: 02/07/2026
The filler-words damaging your credibility.
Those little um’s, erm’s, likes, and you know’s that sneak into our sentences, are what we call “credibility killers”.
In casual conversations, they actually serve a purpose: helping to smooth the flow of chat from one person to the other.
But when you’re speaking professionally, whether that’s giving a presentation, or sharing ideas in a meeting — filler words serve only one purpose:
Distracting from your message.
I’m Ed, the founder of Project Charisma. I’ve helped countless professionals to become confident speakers, and one of *the most* common issues we have to deal with, is banishing filler words.
Let’s explore how.
Filler-words show up all over the world.
When working 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 heard the same word:
“Allora…”
Finally, someone explained to me, this was the Italian version of “erm”.
Different forms of filler words occur across all cultures and languages, so it’s difficult for any of us to avoid the vocal bad habit.
The first step to changing the habit, is to notice it. We need to develop an awareness of what you’re saying (and where the filler words are sneaking in).
Step 1: Develop your 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 in the most advanced cases… like Vicky Pollard from Little Britain, rattling off a chaotic “yeah but, no but.”
To tackle filler words, you first need to become acutely aware of your own verbal habits.
My recommendation:
Pause here, and record yourself speaking for 60-seconds. Choose any topic – explain who you are, and what you do. Then watch back, and note down any filler words.
Chances are, there will be more than you realised.
It can be disheartening to realise just how many fillers you’re using, but without becoming aware of it, we can’t change it.
The more you notice yourself (and other people’s) filler words, the more your vocal awareness is developing. Each time you catch yourself, it’s not a fail, but a win.
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Step 2: Replace nervous fillers with powerful 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 pace, and speak in statements.
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.
The simple (but not easy) way to beat 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
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