Speaking guide
Filler words: what they are and how to stop saying “um”
Filler words are the sounds and words we use to fill a pause while we think: um, uh, like, you know, so. A few are normal. Too many make you sound unsure, even when you know your stuff. Paste a script or transcript to count yours, then use the list and tips below to cut them down.
Filler word counter
Counts “um”, “uh”, “er” and “hmm” every time. Words like “like”, “so”, “basically”, “actually”, “you know” and “I mean” count when commas set them off, the way a pause would in speech (“It was, like, huge”).
Filler words list, with examples
These are the filler words that show up most in English. Many of them are normal words that only become fillers when they stop carrying meaning.
| Filler | Example | Why it shows up |
|---|---|---|
| Um, uh, er, ah | “The plan is, um, ready for review.” | Holds your turn while you search for the next word. |
| Like | “It was, like, a really long meeting.” | Softens or approximates; becomes a habit in casual speech. |
| You know | “We need, you know, more time.” | Checks that the listener is with you. |
| So | “So, today I want to talk about…” | Starts a sentence before the thought is ready. |
| Basically | “Basically, the numbers went up.” | Signals a summary that never comes. |
| Actually, literally | “I actually think it's fine.” | Adds emphasis that the sentence doesn't need. |
| I mean | “I mean, it could work.” | Restarts a thought instead of finishing it. |
| Kind of, sort of | “It's kind of important.” | Hedges, which can make you sound unsure. |
| Right? / Okay? | “We ship on Friday, right?” | Asks for agreement you don't need. |
| Well | “Well, I think we should wait.” | Buys a second before an answer. |
| Honestly, literally | “Honestly, it's fine.” | Signals sincerity the listener didn't doubt. |
| Just | “I just wanted to check in.” | Shrinks your request; common in emails too. |
| Anyway | “Anyway, where was I?” | Covers a lost thread. |
| Or something, and stuff | “We could rebrand or something.” | Trails off instead of committing. |
Why we use filler words
Speaking means planning the next sentence while you say this one. When the plan isn't ready, a filler keeps your turn so nobody interrupts. That's why fillers cluster at the start of sentences and right before a hard word or a new idea.
Three things make it worse: speed (talking faster than you think), nerves (silence feels longer under pressure), and habit (a filler you use with friends follows you into meetings).
Fillers aren't a character flaw, and you don't need zero. The aim is fewer of them in the moments that matter: your opening, your key point and your answer to a hard question.
Filler words in writing
Writing has its own fillers: words that add length without meaning. Common ones are just, really, very, actually, basically, quite, in order to, and the fact that. “I just wanted to quickly check in” says the same as “Checking in.” Paste a draft into the counter above, then cut every filler that doesn't change the meaning.
Emails and slides are worth the effort: shorter sentences are easier to say out loud, so a cleaner script also means fewer fillers when you present it.
How to stop saying “um”
- Count them first. Record yourself for one minute on any topic on your phone, then listen back and tally them. Most people are surprised by which filler is their main one.
- Swap the filler for a pause. When you feel an “um” coming, close your mouth and breathe instead. A one-second pause sounds confident to the listener, even though it feels long to you.
- Finish your sentences. Fillers often appear because one sentence runs into the next with “and, um, so…”. Land each sentence with a full stop, then start the next.
- Slow down slightly. At around 130 words per minute your thinking can keep up with your mouth. Check yours with the speech time calculator.
- Know your first line and your transitions. Fillers peak when you don't know what comes next. You don't need a script, just the opening sentence and the phrase that takes you to each new point.
- Practice in short, frequent reps. One minute a day beats one hour before a big talk. Habits change through repetition with feedback, not willpower in the moment.
Don't police every filler while you're presenting. That makes you more self-conscious. Practice the pause beforehand so it's already there when you need it.
Questions people ask
What are the most common filler words?
“Um” and “uh” are the most common in English, followed by “like”, “you know”, “so”, “basically”, “actually” and “I mean”. Which ones you use depends on habit, so the best list is the one you get from recording yourself.
Is “like” a filler word?
Sometimes. “I like this plan” and “it looks like rain” use it with meaning. “It was, like, huge” uses it as a filler. The test is whether the sentence means the same thing without it.
How many filler words is too many?
There's no official limit, and a few are normal in natural speech. If you notice them when you listen back, your audience notices them too. Track your count per 100 words and aim to bring it down over a few weeks.
Is “OK” a filler word?
It can be. “OK” that answers a question carries meaning. “OK, so…” at the start of every sentence, or “…okay?” at the end, works as a filler. If you use it to buy time or ask for approval you don't need, it's filling a pause.
Why do I say um so much?
Most fillers happen when your mouth gets ahead of your thinking: you start talking before the next idea is ready, and the filler holds your turn. Nerves, speaking fast and fear of silence make it worse.