How to Reduce Filler Words When You Speak
A practical routine to say "um", "uh" and "like" less: find your baseline, learn what triggers your fillers, replace them with pauses and track the change with Fenno on iPhone.
Filler words such as "um", "uh", "like" and "you know" usually appear when your mouth is ready to speak but your next idea is not. They are normal in conversation, but a high rate in a presentation or interview makes you sound less certain than you are. The fix is not to try harder in the moment; it is to measure your habit, understand when it happens and practise replacing it with a short pause.
1. Measure your baseline
You cannot hear your own fillers reliably while you talk. Record a two-minute answer to a familiar question, such as describing your work or a recent project, and count the fillers afterwards. Fenno does the counting for you: record on your iPhone and it lists each filler word with its position, so you can replay the moment instead of guessing. Do three recordings on different days to get a realistic starting point.
2. Find your triggers
Fillers cluster in predictable places: the first sentence, transitions between points, and answers to questions you did not expect. Replay your recordings and note where they appear. Many people find that most fillers come right before a new idea, which tells you the problem is planning, not nerves.
3. Replace the filler with a pause
A silent pause of half a second sounds deliberate to listeners, while a filler sounds hesitant. When you feel a filler coming, close your mouth and breathe instead. It will feel long to you; on a recording it usually sounds natural. Fenno also shows your pause pattern, so you can check that you are pausing between ideas rather than mid-sentence.
4. Slow your pace slightly
Speaking quickly leaves less time to plan the next sentence, which invites fillers. Check your words-per-minute in Fenno and aim for a slightly slower, steadier pace when you practise. Steady pace matters more than a specific number.
5. Rehearse the openings
Plan your first sentence for presentations, interviews and difficult conversations. A confident opening sets the rhythm for the rest. Record the opening a few times until it sounds like you, not like a script.
6. Track the change over weeks
Habits change slowly. Record a short practice session a few times a week and compare it with your own earlier recordings. Fenno compares you with your own normal over time rather than with other people, which is the comparison that matters. All analysis runs on your iPhone; recordings are not uploaded.
What to expect
Aim for fewer fillers, not zero. A few in casual speech are natural. If you notice that anxiety, not habit, drives your speech in many situations, consider talking to a speech coach or a professional; Fenno is a practice and reflection tool, not a diagnostic one.
Frequently asked questions
How do I stop saying um when presenting?
Plan your opening sentence and each transition between points, because that is where most fillers appear. When you feel an "um" coming, pause silently instead. Record a rehearsal, count the fillers, and repeat until the count drops.
How do I stop saying um in interviews?
Prepare short answers to the questions you expect, and give yourself permission to pause for a second before answering. A brief silence sounds thoughtful; a string of fillers sounds unsure. Practise answers out loud, not only in your head.
How do I stop saying "like" and "you know"?
Treat them like any other filler: measure how often you use them, notice where they appear, and replace them with a pause. Fenno counts each filler word in a recording so you can replay the exact moments.
Is it bad to say um?
No. A few fillers are normal in conversation and listeners barely notice them. They become a problem when they are frequent in presentations, interviews or recordings, where they make you sound less certain than you are.
What are common filler words?
"Um", "uh", "like", "you know", "so", "basically", "actually", "I mean" and "right?" at the end of sentences are among the most common in English.