How do I stop saying "um" when speaking?
Replace the urge to fill silence with an actual pause. Filler words appear when your mouth runs ahead of your thoughts — slowing down and getting comfortable with a half-second of quiet eliminates most of them.
Answered by Dr. Maya Ellis Updated June 2026 The full answer
“Um” and “uh” are placeholders — noises we make to signal “I’m not finished” while our brain catches up. The fix isn’t to suppress them directly (that makes you tense); it’s to remove the need for them.
Slow your overall pace
Most filler comes from rushing. Give yourself time and the gaps disappear on their own.
Embrace the silent pause
A beat of silence feels long to you and powerful to the audience. Practise stopping fully at the end of each sentence.
Record and count
Awareness alone cuts filler dramatically. Record a two-minute talk and tally every "um."
Dr. Maya Ellis
Maya has coached over 4,000 speakers — from terrified students to Fortune 500 execs — and holds a PhD in communication science. She writes the research-backed half of this site and reviews every guide for accuracy.
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