How to stop using filler words

Picture this: you just delivered a presentation and answered a full round of impromptu questions on-the-fly! 

You’re feeling relieved that it’s over, but then your manager mentions that you seemed a little nervous. “Were you?” she asks. “I noticed you were using a lot of “ums”.

Suddenly, you start replaying the whole meeting in your mind:

Did I undermine myself? I couldn’t have been more prepared. How did I start again? “So there are uh, five key drivers that will, umm, help us bring this project to the finish line…”

Sh*t.

It’s by no means the end of the world (you got up there and got your points across!), but now you might be wondering how to stop using filler words so they don’t get in your way next time. 

Check out this clip to learn my top tips for eliminating filler words, so that you can speak more fluidly and articulately when it matters most:

The bottom line?

1. Practice pausing by coming to “full stops” at the end of each idea.

This is the antidote to that filler impulse. Coming to full stops gives you time to calmly decide what you want to say next, AND it gives your listener a moment to put away the information you just shared.

By taking a silent beat without barreling through your next thought with a quick “uh,” you gift yourself—and your audience— a conversational breather.

2. Maintain eye contact and keep your body language engaged.

This keeps others from interrupting you! Because when your eyes and posture signal that you aren’t finished speaking yet, people are much less likely to take advantage of the pause as an invitation to talk over you.

At the end of the day, the goal isn’t to avoid every single “um” or “uh” – that would be inauthentic. But rather, to embrace the power of the pause while using eye contact and body language to stay present and connected to the people you’re speaking to.

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Because you don’t need to hustle for approval or change who you are to communicate confidently. You just need the tools and self-awareness to trust your voice—and use it with confidence, clarity, and heart.

Thanks so much for reading. I’m excited to connect with you!  ✨

Love,

Brenne