Are You, um, Guilty of Using Filler Words? You can get rid of them, you know. Here’s how.

Have you seen the No Filler Words challenge on social media? People are posting videos of themselves speaking for 60 seconds, without uttering “um, ah, like” and similar distracting words. For many, it’s hard to do! While there’s humor to be found in this online challenge, if you are a business professional who seeks to be taken seriously, the overuse of fillers is no laughing matter.

Filler words are common, though often annoying, in conversations. “Words” including um, ah, like, so, and you know, may seem somewhat forgivable in casual settings. In business – during presentations, pitches, media interviews and casual conversation with colleagues – filler words are distracting. They can lower your credibility and executive presence. Our clients report that using too many filler words hinders promotions.

These three tips will help you reduce – and hopefully eliminate – those pesky fillers.

Pause. The #1 way to reduce filler words? PAUSE. Give yourself a second to think before you speak. Take a moment to reflect upon the question you’ve been asked before you dive into a rambling, and um-filled, reply. Silence is golden in presentations when used strategically. Added bonus: pauses give everyone a chance to fully absorb a key message you share.

Slow down. Filler words sneek in more frequently when your mouth is moving faster than your mind. Slow down! Take the necessary time to reflect upon what you need to present in a manner that is precise and direct. You’ll have time to consider your thoughts and eliminate may filler words. Pace is important.

Practice. Practice. Then practice some more. Practice with colleagues, on video, or with your presentation coach. Practice, with feedback, will raise your awareness of which filler words you tend to use and their frequency. If you truly want to deliver a presentation that engages your audience, motivates them to take action, and delivers a clear message, practice must be part of your equation.

[Updated 10/30/25]