Filler Words: What They Are, Why You Use Them, and How to Stop

You probably don't notice how often you say "um." Most people don't. But the people listening to you? They notice.

Filler words are the verbal pauses we insert into speech without thinking — sounds and phrases like um, uh, like, you know, basically, right, so, actually, and I mean. Nearly everyone uses them. Research from the University of Pennsylvania found that the average person uses filler words every 4.4 seconds of spontaneous speech.

But here's the thing: while a few filler words are perfectly normal, excessive use can undermine your credibility, distract listeners, and make you sound less confident than you actually are.

This guide breaks down everything you need to know about filler words — what they are, the science behind why we use them, and practical strategies to reduce them.

What Are Filler Words?

Filler words are sounds, words, or short phrases that occupy space in speech without adding meaning. They serve as verbal placeholders while your brain catches up to your mouth.

Common filler words in English include:

• Sounds: um, uh, er, ah
• Words: like, so, basically, actually, literally, honestly, right, okay
• Phrases: you know, I mean, sort of, kind of, at the end of the day

Different languages have their own fillers. Japanese speakers use eto and ano. French speakers say euh and ben. Spanish speakers lean on este and o sea. The phenomenon is universal — every language has them.

If you already know what filler words are and want to jump straight to fixing them, check out our practical guide: How to Stop Using Filler Words: 7 Techniques That Actually Work.

Why Do We Use Filler Words?

Filler words aren't a sign of low intelligence or poor education. They serve several cognitive and social functions.

Your brain needs processing time

Speaking is one of the most complex cognitive tasks humans perform. You need to simultaneously formulate thoughts, choose words, construct grammar, control your vocal muscles, and monitor your listener's reactions. When there's a gap between your thinking speed and speaking speed, fillers bridge that gap.

Research from the University of Edinburgh found that speakers use more filler words during complex or unfamiliar topics. When you're on comfortable ground, fillers decrease. When you're improvising or navigating a tricky subject, they spike.

They signal you're not done talking

Linguists call this "floor holding." When you say "um" or "uh," you're subconsciously telling listeners: I'm still talking, don't interrupt me. In conversations, brief fillers can actually be useful — they prevent awkward silences and signal that you're thinking, not finished.

Anxiety amplifies them

Stress and nervousness increase cognitive load, which means your brain has less bandwidth for smooth speech production. This is why filler words tend to spike during job interviews, presentations, first dates, and other high-pressure situations — exactly when you want to sound your best. If speaking anxiety is a major factor for you, read our deep dive on glossophobia — the fear of public speaking.

Habit and social mimicry

Some fillers are purely habitual. If you grew up around people who said "like" frequently, you probably do too. Research from the University of Texas found that people unconsciously mirror the speech patterns of those around them, including filler word usage.

What Filler Words Signal to Listeners

Here's where it gets important. While occasional fillers are natural and even useful, excessive use sends signals you probably don't intend.

Reduced credibility. A study published in the Journal of Nonverbal Behavior found that speakers who used more filler words were perceived as less credible, less competent, and less prepared — even when the content of their speech was identical to a filler-free version.

Lower confidence perception. Listeners associate smooth, fluid speech with confidence and authority. Frequent fillers create the impression that you're uncertain about what you're saying, even if you're not.

Distraction. Once a listener notices your fillers, they can't un-notice them. Instead of absorbing your message, they start counting your "ums." The content gets lost.

Professional impact. In hiring contexts, research from Quantified Communications found that executives who used fewer filler words were rated 33% more persuasive by listeners.

How Many Filler Words Are Too Many?

There's no magic number, but here are some benchmarks based on speech research:

• Conversational speech: 5-8 fillers per minute is typical and generally unnoticeable
• Presentations/speeches: 2-3 per minute is the upper limit before listeners start noticing
• Polished speakers: 0-1 per minute — rare enough that they don't register

If you're using 10+ filler words per minute, listeners are almost certainly noticing. Recording yourself speaking for two minutes and counting is the fastest way to establish your baseline.

Proven Techniques to Reduce Filler Words

Eliminating fillers isn't about willpower — it's about replacing unconscious habits with conscious strategies. Here are the most effective approaches, backed by speech science.

1. Embrace the pause

The most powerful technique is also the simplest: replace fillers with silence. When you feel an "um" coming, just pause. Close your mouth. Take a breath.

This feels unnatural at first. Most people rush to fill silence because it feels awkward. But here's what research shows: listeners perceive intentional pauses as confident. A speaker who pauses deliberately sounds thoughtful and in control. A speaker who fills every gap with "um" sounds uncertain.

Professional speakers and politicians use this technique constantly. Watch any TED talk — the best speakers pause frequently and deliberately. The silence is what gives their words weight.

2. Get feedback on your speech

You can't fix what you can't see. You need an objective way to measure how many fillers you're actually using.

The simplest way is to use a speaking coach app like Aurator that listens to your speech and automatically detects every filler word — no manual counting or playback required. You get your exact fillers-per-minute count in real time, which makes it easy to track progress over days and weeks.

If you prefer a manual approach, record yourself during a practice speech and count fillers on playback. Either way, most people are shocked by how many they use. This awareness alone reduces filler word usage by 20-30% in subsequent conversations, according to research from Toastmasters International.

3. Slow down

Filler words often emerge when you're speaking faster than you can think. Deliberately slowing your speech rate gives your brain more processing time, reducing the need for verbal fillers.

Aim for 140-160 words per minute for presentations (the average is 150). In conversation, you can be faster, but if fillers are a problem, consciously slowing down by 10-15% can make a significant difference.

4. Prepare your openings

Fillers cluster at the beginnings of sentences and transitions. If you know you're about to speak — in a meeting, at a dinner, during a presentation — prepare your first sentence. Having a strong opening line eliminates the "so, um, basically..." stumble that often kicks things off.

5. Practice out loud daily

Like any skill, fluent speaking improves with practice. Reading aloud for 5 minutes a day — from a book, article, or even your own notes — trains your mouth and brain to coordinate without fillers. The key is doing it out loud, not silently. Your mouth needs the physical practice.

6. Track your progress over time

Improvement is motivating. Track your fillers-per-minute over time and watch the trend drop. Apps like Aurator do this automatically — charting your progress session by session so you can see exactly how far you've come. Most people see measurable improvement within 2-3 weeks of conscious practice.

The Role of Context

It's worth noting that filler words aren't always bad. In casual conversation, they make you sound natural and relatable. Eliminating every single filler would make you sound robotic and rehearsed.

The goal isn't perfection — it's awareness and control. You want to be able to turn fillers down when it matters (presentations, interviews, important conversations) while staying natural in everyday chat. Learning to navigate small talk and social skills more broadly will also help — when you're comfortable in a conversation, fillers naturally decrease.

The Bottom Line

Filler words are a universal part of human speech. Using them doesn't make you a bad speaker. But excessive filler word use does undermine how people perceive your confidence and competence — and the good news is that it's one of the most fixable speaking habits.

The formula is straightforward:

1. Become aware — measure your baseline with a tool like Aurator
2. Replace fillers with pauses — silence is confident
3. Practice daily — 5 minutes a day is all it takes
4. Track progress — watch your numbers drop over time

Most people who focus on this see dramatic improvement in 30 days. Your words deserve to be heard clearly — not buried under a pile of ums.