How to Stop Using Filler Words and Sound More Confident on Stage

We’ve all been there—speaking in front of an audience and suddenly, the “uhs” and “ums” start creeping in. It’s like a reflex, something we lean on when our brain is catching up with what we’re trying to say. And while these filler words are common, they can make you seem unsure or unprepared, even when you’re totally confident in what you’re delivering.

The good news? You can fix it.

Here are some practical strategies that will help you stop leaning on those fillers and sound more polished on stage (or any time you’re speaking).

1. Be Aware of Your Fillers

First, let’s call out the culprit. What’s your go-to filler? Is it “um,” “so,” “you know,” or “like”? Start paying attention to what slips into your speech the most. Record yourself or ask someone for feedback. When you know what to look for, you’ll have a better shot at fixing it.

2. Pause Instead

Here’s the thing: it’s okay to pause. In fact, a well-placed pause can do wonders for your presence. Instead of filling space with an “uh” or “um,” give yourself a moment of silence. A pause gives you time to think and adds weight to what you’re saying. Remember, silence isn’t awkward—it’s powerful.

3. Slow Down

A lot of filler words pop up because we’re trying to speak too fast. You feel rushed, so you reach for something to buy time. By consciously slowing down your pace, you’ll feel less pressure to fill in the gaps, and your speech will sound more intentional.

4. Breathe

It sounds basic, but breathing is key. When you’re about to toss in a filler word, take a breath instead. It’s a simple habit to get into, and it works. Not only does it give you time to collect your thoughts, but it also helps keep you calm and in control.

5. Practice Clear Structure

The more structured your thoughts are, the less you’ll need fillers to buy time. Practice outlining your main points ahead of time and rehearse your transitions. When you’re clear about where you’re going with your message, you’ll be less likely to stumble or reach for a filler word.

6. Use Visual or Physical Cues

Sometimes fillers slip in when you’re trying to transition between ideas. Instead of relying on words to fill that space, use a hand gesture, a movement, or a visual aid. These cues help you reset your flow without resorting to “um” or “so.”

7. Maintain Eye Contact

Here’s one of my favorite tricks: when you feel yourself searching for the next word, make eye contact with someone in the audience instead of looking up or away. Gazing above the heads of your audience screams, “I’m thinking!”—which is when those fillers tend to sneak in. But by locking eyes with someone, you’ll stay connected, pause naturally, and give yourself the space to gather your thoughts without needing a crutch.

8. Get Feedback

Ask a trusted friend, colleague, or mentor to watch you practice. Have them keep an ear out for your fillers and give you real-time feedback. Once you’re aware of the habit, it becomes easier to correct.

9. Be Patient

Like any habit, cutting out filler words takes time. Don’t expect to nail it in one day, but know that with consistent practice, you’ll improve. Celebrate your small wins along the way.

Ready to polish your speaking skills?

If you’re serious about stepping up your game and minimizing those pesky filler words, I’d love to help you out. Whether it’s through one-on-one coaching or a strategy session, we can work together to sharpen your message and boost your confidence. Just reach out, and let’s make it happen.