In the world of communication, especially professional communication, one thing we often notice is when someone uses too many filler words. Everyone uses fillers at some point, though it can become more problematic when they begin to be overused. Filler words often appear as sounds or words such as “umm,” “uhh,” “so,” “you know,” and “like.” These are the most common ones, though sometimes people may also use other words as their own personal fillers.
What are fillers?
We use filler words and phrases such as um, like, and you know to fill pauses during speech. When we rely too heavily on these words in formal or informal settings, we may be perceived as unconfident or unprofessional. Even worse, our message can become clouded by these overly distracting words.
For this reason, many individuals who want to improve their presentation and communication skills aim to eliminate fillers altogether. However, it’s important to remember that fillers do have meaning. In fact, each filler word serves a unique role, demonstrating thoughtfulness, emphasis, or emotional nuance. Whatever their function, fillers reveal the subtleties of an interaction, reflecting the speaker’s perspective and mood. The key to effective communication isn’t about removing fillers entirely, it’s about understanding their purpose and using them appropriately.
When fillers appear occasionally, they often go unnoticed. They become noticeable for example, when used in nearly every sentence, as this can distract or even irritate the listener. Overusing filler words can also dilute the intended message, making the speaker sound less confident or self-assured. Though this may not reflect how the person truly feels, excessive filler use can create that impression and take away from the overall strength and impact of the message.
Becoming Conscious of Fillers
One of the first steps toward reducing filler words is becoming aware of what words you tend to use and when you use them. People often use fillers when they’re nervous, when they need time to think, or simply out of habit. Once you become conscious of your fillers and the situations that trigger them, it becomes easier to catch yourself and apply strategies to help reduce them. A great way to do this is by recording yourself during a presentation or conversation and listening back for when filler words occur. This can reveal patterns and help you identify your triggers. If you find your fillers appear more often when you’re anxious, then working on reducing that anxiety can help. Breathing exercises, mindfulness techniques, or body relaxation strategies can help calm the mind and reduce physical tension. Feeling more relaxed allows you to focus on communicating clearly, rather than rushing to get your message out.
Everyone uses filler words
Everyone uses filler words occasionally, but they only become an issue when overused. Another strategy for reducing filler words is to slow down your rate of speech. Many individuals I work with have a naturally fast rate without realizing it. While some people receive feedback that they speak quickly, others feel they speak at a normal rate even when they’re on the faster side. Often, slowing down slightly, allows for better pacing, more thoughtful speech, and fewer filler words. As this gives us more time to process and catch ourselves before the filler comes out. When we speak too quickly, it becomes much harder to catch and correct these habits.
So, what do you do when you feel the urge to use a filler? The key is to replace it with a pause or a breath. Taking a short pause instead of using a filler sounds much more composed and confident. In fact, a pause can add power and emphasis to your message. It gives both you and your listener a moment to process what’s been said, this is the power of pausing. It also helps your message come across more confident, clear, and easy to understand. Becoming comfortable with pauses takes practice, as many people initially find silence awkward. However, pauses create space for reflection and make communication more impactful.
Using Stronger Words
Sometimes, we can also replace common fillers like “umm” or “uhh” with stronger, more intentional words such as “basically,” “actually,” or “seriously.” These can add energy or emotion to speech, just be mindful not to overuse them either, or they’ll become new filler words. Anything overused becomes noticeable and distracting, regardless of how strong it sounds.
THE PURPOSE OF FILLERS
Time To Think
Let’s first look at the most common fillers: um, uh, and er. These words often signal hesitation and thoughtfulness. While they can make a speaker sound unprepared in formal situations, they can also show that someone is considering their response carefully. For example, “Um, I prefer the blue shirt,” suggests the speaker is being thoughtful. Similarly, “hmm” can indicate decision-making and engagement.
Add Strength To An Idea
Words like actually, basically, and seriously can add strength or emotion to what is being said. For example: “Actually, I’m a seriously avid fan of the Star Wars trilogy. I’ve basically memorized all of Luke Skywalker’s lines.” These words add enthusiasm and personality. As long as they retain their intended meaning, like “in fact” or “most definitely”, they can enhance communication.
Connect With The Listener
Common conversational fillers like “you see,” “you know,” and “you know what I mean” all serve a purpose: connection. “You see” can introduce new information, “you know” can confirm shared understanding, and “you know what I mean” can check in on listener comprehension. Each phrase helps bridge the gap between speaker and listener, maintaining engagement and rapport.
Final Thoughts
As seen in the examples above, filler words and phrases play an important role in both formal and informal speech. When used thoughtfully, they can add nuance and reflect emotion. But when used excessively, they can make you sound unsure and weaken the message. Slowing your speech, becoming aware of when and why fillers appear, managing anxiety, and becoming comfortable with pauses can all support a reduction in filler words. With conscious effort and consistent practice, significant improvement is absolutely achievable.
If you find yourself relying too much on fillers and want to communicate with more impact, a Speech-Language Pathologist who works with adults can help. Through communication coaching, you can gain a deeper understanding of word choice, pacing, and delivery, allowing you to use language more intentionally and powerfully, just as it was meant to be.
