In This Article
Learn what filler words are, why we use them, and simple ways to trade um and uh for confident pauses so your speaking sounds clearer.
The following sentence will be unbearably hard to read. That’s, um, because there will be, like, a bunch of uh, you know, filler words in it, you know? That example was extreme. But almost all of us drop a few filler words every time we open our mouths.
We lean on these little words and noises to fill the awkward gaps while our brains catch up. And the part that surprises most people? A few of them are completely fine. It’s the pile-up that starts to make us sound nervous or unsure.
So how many is too many, and what should you say instead? Read on.
What Are Filler Words?
Filler words are the words and sounds we slip into speech, often without noticing, that don’t add meaning to the sentence, like “um,” “like,” or “you know.” We usually reach for them during a pause, when we need a second to figure out what comes next.
A little of this is normal. In fact, it’s baked into how humans talk.
When researchers counted the stumbles in real conversations, they found that everyday speech carries roughly five to seven disfluencies1 per 100 words, once you count fillers, false starts, and repeats. That’s about one hitch every dozen or so words, from the most polished speakers you know. So if you’ve ever cringed listening back to yourself, take a breath. You’re not broken. You’re human.
The real goal is keeping the habit from taking over.
Are Filler Words Actually Bad?
Your high school speech teacher probably got one thing wrong: “um” and “uh” aren’t automatically the enemy.
When you say “um,” you’re quietly telling your listener, “hang on, a longer pause is coming.” A quick “uh” flags a shorter one. Research suggests listeners pick up on these little cues2 and get ready for what’s coming. In a real back-and-forth, a stray “um” can be the verbal equivalent of a turn signal.
So why the bad reputation? Because dose matters, and there’s a tipping point.
In a 2024 study, people watched short speeches seeded with different amounts of filler and rated the speaker. Speeches with about five fillers a minute scored just fine. Nobody dinged them. But crank it up to a dozen a minute3 and the ratings dropped across the board, on how effective, prepared, and confident the speaker seemed.
That’s the real story. A handful of fillers is invisible. A constant drip of them is what clutters your message and chips away at how confident you sound.
A few “ums” are turn signals. A steady stream of them is static.
When the habit does tip into overdrive, it can cost you in a few ways:
- It muddies your point. Too many fillers bury the words that matter, so listeners work harder to find your message.
- It sounds unprepared. In a speech or pitch, a wall of “ums” can make it seem like you haven’t thought things through, even when you have.
- It softens your persuasion. When you’re trying to move someone, clean and direct language lands harder. A study of survey interviewers4 found the ones who stumbled over their words convinced fewer people to take part.
Here’s a YouTube clip where every “uh” and “um” from an 11-minute Clint Eastwood speech is edited into a one-minute montage. It’s obviously exaggerated, but it’s a great gut-check on how a pile-up sounds from the outside.
Pro Tip: Don’t chase zero. Aim to stay under roughly five fillers a minute and you’re already in the range where listeners stop noticing. Progress is the whole game here.
The Most Common Filler Words
Below is a rundown of the fillers English speakers reach for most. You might lean on ones that aren’t listed, though. Regional slang breeds its own fillers (think “eh” in Canada or “dude” on the West Coast), and even a tight friend group can grow its own.
Um / Uh
Probably the most common of all. We reach for these while our brain decides what’s next.
Example: “I was thinking about going to eat, um, maybe Korean food. What do you think?”
Er
A close cousin of “um” and “uh.” It signals hesitation or buys a beat while you hold the listener’s attention.
Example: “I’m, er, not quite sure how to proceed.”
Like
Often shows up when someone is comparing things or hunting for the right word.
Example: “Well, it’s, like, way harder than I thought.”
Actually
Used to add emphasis or make a point feel weightier, but it sneaks in far more often than it needs to.
Example: “Did you know that it’s actually a full moon tonight?”
You know
A bid to connect, to check that the other person is following, or to search for a word. Overused, it starts to interrupt your own message.
Example: “It’s not about fame or, you know, fortune. It’s about enjoying the ride.”
Well
Handy for easing into a point or disagreeing politely, but it can signal uncertainty when it opens every sentence.
Example: When asked how the project was going, she said, “Well, it could be going worse.”
I mean
A phrase we use to clarify or expand on something. It turns into filler when it’s on repeat without adding anything.
Example: “Beyond Beef is so good. I mean, it’s probably the best meat substitute.”
You see
A setup for explaining or demonstrating something, which becomes filler when nothing actually follows it.
Example: “You see, people want to express themselves. It’s a natural part of being human.”
Totally / Definitely
Great for showing agreement or encouraging someone to keep going. Push it too far and you sound like you’ll agree with anything.
Example: “I totally know what you mean.”
Why Do We Use Filler Words?
Ever wonder why the same little words keep slipping out? Sometimes it’s nerves or a blank moment. But they also do real work in a conversation. Here’s what’s usually going on under the hood.
Buying time while thinking
The most common reason of all. When someone gets caught off guard and needs a second to gather their thoughts, a quick “um” holds the floor until the words arrive.
Filling an uncomfortable silence
For a lot of people, an awkward silence sets off a low hum of anxiety. When that hits, it feels natural to scramble for anything, any sound, to plug the gap and find our way back in.
Habit
For most of us, it’s simply muscle memory. “Likes” and “I means” wedge themselves into the cracks of our sentences, especially when we spend time around other people who talk the same way.
Holding the floor
Fillers quietly announce that you’re not done talking yet. As long as sound is still coming out of your mouth, it tells the group, “wait, I’ve got more,” and keeps someone from jumping in.
Softening a statement
Fillers can act as little cushions, taking the sharp edge off what you’re saying. If you’re sharing a strong opinion, a “you know” or “I mean” can make it feel friendlier and less blunt, which is useful in a casual chat.
Signaling you’re still thinking
Sometimes “um,” “uh,” or “well” is just an honest heads-up that you’re mid-thought and haven’t landed on the words yet. That’s most likely to surface in a tense or high-stakes moment.
Try This: Next time you catch a filler slipping out, pause and ask which of these it was. Once you know your usual trigger, it gets a lot easier to spot in the moment.
When It’s Good to Use Filler Words
Fillers get a lot of blame in the public-speaking world. So it might surprise you that they earn their keep in the right spots. Three good reasons to let one slip:
- To hold the floor in a fast-moving group. If you’re with people who love to interrupt, a well-placed “um” says the mic is still yours.
- To break into a conversation. When you’re up against a nonstop rambler, a simple “um” can wedge you back into the exchange.
- When you’re learning a new language. For anyone learning English, picking up the local fillers makes your speech sound more natural and familiar to listeners.
Pro Tip: Before you try to cut every filler, notice which ones are quietly helping you. The goal is trimming the pile-up while you keep your footing in a fast conversation.
3 Quick Ways to Use Fewer Filler Words
Ready to trim the pile-up? These three moves build the habit without turning you into a robot who’s terrified of every pause.
Find your crutch words
Are you a “like” person or an “um” person? It’s hard to know which fillers you lean on until you hear yourself, either on a recording or from someone who’ll tell you the truth.
I used to host a podcast, and I still remember the endless cringe of editing each episode and hearing myself say “totally” over and over and over. I had no idea how hard I leaned on that word until I sat through the recordings.
Want to catch your own? Try one of these:
- Record yourself for three minutes. Riff on a simple prompt, like “what am I into these days?” for three minutes, then play it back and notice which fillers keep popping up. Counting them is oddly motivating.
- Make a throwaway podcast episode. Ask a friend to record a ten-minute chat over Zoom that will never see the light of day. It’s a fun way to add energy to a conversation, and afterward you can scan back for your go-to fillers.
- Visit a Toastmasters meeting. This public-speaking group has chapters in nearly every city, and at most meetings someone literally counts your filler words during a short speech. Instant, honest feedback.
Get comfortable with the pause
Here’s the big one. The single best replacement for a filler is silence.
A pause feels like an eternity to you and like nothing to your listener. It comes across thoughtful, even confident, while an “um” fills the same gap with noise. The skill is letting pauses breathe instead of stuffing them.
- Practice half-speed. Grab a friend, set a three-minute timer, and share how your week went at about half your usual pace. Slowing down gives you room to catch the urge to say “well” or “you know” and just sit in the quiet instead.
- Leave the gaps in a voice memo. Record a three-minute memo for yourself, and every time you feel a filler coming, swap it for a beat of silence. Pay attention to those pauses. Let them sit. Played back, they’ll sound far more composed than you expect.
Action Step: In your next conversation, when you feel an “um” rising, close your mouth and count one silent beat before the next word. That single pause does more for how confident you sound than any trick.
Settle your nerves first
A lot of fillers are just anxiety leaking out. When you walk in calmer, fewer of them slip out. So before a conversation you’re dreading, give yourself a moment to reset.
One simple option: take a few slow, even breaths before you walk in. It’s a quiet way to steady yourself before you speak, and no one around you will even notice you’re doing it.
Then carry that calm into the room. While the other person is talking, keep your breathing slow and unhurried instead of racing ahead to your reply. Nervous speech tends to sprint. Give yourself permission to slow down, and the fillers have less room to sneak in.
Want more ways to reset before a big moment? Check out this guide on breathing exercises.
Frequently Asked Questions About Filler Words
Why do people use filler words?
People use filler words to buy time while thinking, to fill uncomfortable silences, and often just out of habit. They also help hold your turn in a conversation and soften strong statements, and they frequently surface as an unconscious sign of nervousness.
What are some common examples of filler words?
Common filler words include “um,” “uh,” “like,” “you know,” “so,” “actually,” and “totally.” Usage varies by region and social group, so different areas often have their own signature fillers.
How can I reduce the use of filler words in my speech?
Start with awareness. Record yourself and listen for your go-to fillers. Then practice replacing them with a short silent pause instead of a sound, which sounds thoughtful rather than uncertain. Finally, calm your nerves before high-stakes conversations, since a lot of fillers come from anxiety.
Are filler words considered bad or unprofessional?
It depends on how many. Research suggests that around five fillers a minute or fewer usually goes unnoticed, while roughly a dozen a minute starts to hurt how effective and prepared a speaker seems. The occasional “um” is completely natural and can even help listeners follow along. The goal is keeping the habit in check.
How can I become more aware of my use of filler words?
The fastest way is to record yourself speaking and play it back. You can also join a public-speaking group like Toastmasters, where members often count your fillers during a short speech. Once you know your verbal crutches, you can work on swapping them for pauses.
Can using filler words help maintain conversation flow?
Yes. Fillers can act as signals that you’re not finished talking yet, which helps prevent interruptions and keeps your turn intact. In casual or fast-moving conversations, a well-placed “um” can actually keep the exchange from getting choppy.
You’re Closer Than You Think
Filler words aren’t a character flaw. They’re a habit, and habits can be rewired.
Start by catching your crutch word. Record three minutes of yourself and listen for the one that keeps showing up. Then practice the single most powerful swap there is: when a filler wants to jump out, let a silent beat take its place instead. And when nerves are behind the pile-up, take a slow breath before you walk in.
You don’t need to sound like a scripted news anchor. You just need to give your best ideas room to land without the static.
So the next time you’re about to speak, remember: a confident pause always beats a nervous “um.” And if you want to keep sharpening the skill, this guide to public speaking apps breaks down the best tools to practice with.
You’ve got this.
