The Best Way to Get Rid of Filler Words and Speak with Confidence

How to stop using filler words. Ways to eliminate filler words. Get rid of filler words for ever. Practical tips for sounding more confident when presenting.

Meet the Author: Benjamin Ball

Ben is the founder of Benjamin Ball Associates and leads the presentation coaching and pitch deck creation teams. Formerly a corporate financier in the City of London, for 20+ years he’s helped businesses win with better pitches and presentations, particularly investor pitches. He is a regular speaker and a guest lecturer at Columbia Business School and UCL London.  Follow Ben on LinkedIn or visit the contact page. 

The Problem with Umms, Errs and other Filler Words

You’re halfway through a sentence, your mind races ahead, and before you know it, out slips an “um”, “you know”, or “like”. These dreaded filler words sneak into even the most confident speaker’s delivery.

But while they might seem harmless, overuse of filler words chips away at your authority — especially in a business meeting or formal presentation.

If you want to sound calm, credible and clear, here’s the best way to eliminate filler words and replace them with confident silence.

This advice from the presentation coaches at Benjamin Ball Associates is based on 15+ years’ experience helping executives globally look and sound confident and compelling when speaking and presenting.

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Why We Use Filler Words

Filler words and filler phrases like “basically”, “sort of”, or “I think” serve an important purpose — they act as verbal placeholders while your brain catches up with your mouth. You might use them to hold the audience’s attention, avoid an awkward silence, or buy time to find the right words.

In everyday conversation or chatting with a family member, they’re harmless. But in high-stakes presentations, or when you’re in front of an audience, they can make you seem unsure or unprepared.

You need to learn how to get rid of filler words when presenting or speaking in public.

Notice Your Speech Patterns

The first thing to do is listen for your own speech patterns. Record yourself in a casual conversation or during your next speech. Count how often you rely on verbal fillers or unnecessary words.

Common examples include:

• “Um” and “uh”
• “Like”
• “You know”
• “Right?”
• “Basically”
• “Kind of”

You’ll quickly see how excessive use of these small words can distract from your main point.

Replace Filler Words with Short Pauses

The simplest and most effective technique to get rid of filler words is to practice pausing.

A short pause feels longer to you than it does to your audience, but it sounds confident and deliberate. It’s a powerful tool that lets your ideas land and gives you space to think.

Confident speakers use pauses to emphasise meaning and show control, not because they’ve lost their train of thought.

Why Pauses are So Important When Presenting

When you pause you help your audience, and yourself in many ways:

• You give your audience time to process what you just said
• You give yourself a second or so to plan what to say next
• You add gravitas to your performance

That is why the best presenters insert a pause every 5-10 words

A Practical Guide to Stop Using Filler Words

Ready to take action? Here’s a simple five-step process that we have developed at Benjamin Ball Associates  to train yourself to stop saying “um” and “uh” and reduce filler words in speech.

STEP 1 – Make a Commitment

This process doesn’t take long, but it can be frustrating.
If you really want to get rid of filler words, decide you’re ready to put in the time and effort. The results are worth it — you’ll soon sound more polished and self-assured.

STEP 2 – Find a Friend

Ask a friend, colleague or family member to help. Go somewhere quiet where you can work together. You’ll need a pencil and a glass.

STEP 3 – Start Your Talk

Begin your talk from the start. As you speak, listen carefully to yourself. Aim to replace every “um” or “err” with a pause. Don’t worry if your delivery sounds rough — this stage is all about awareness, not perfection.

STEP 4 – Avoid Any Pings

Your helper’s job is to listen. Each time they hear a filler word, they tap the glass. Your goal? Avoid the pings. If you hear one, start your talk again. It’s simple, slightly maddening and highly effective.

STEP 5 – Keep at It

Spend five minutes on this exercise, two or three times a week. You’ll quickly become more aware of unnecessary filler words. Try to carry this awareness into meetings, phone calls and presentations.

Within a week, you may find you’ve largely cured yourself of filler words — and that you sound more confident, composed and impressive whenever you speak.

Manage Nerves and the Fear of Public Speaking

The fear of public speaking often triggers filler words. When nerves take over, you rush to fill silence with sound. Preparation helps, but so does practice. Remind yourself that silence isn’t awkward, it’s powerful.

When you pause, your audience hears control, not uncertainty. Silence shows confidence and draws attention to your main point. Read more about how to used pauses in presentations and speeches.

Use Filler Words Sparingly in Different Settings

A few verbal fillers in everyday conversation make you sound relaxed and natural. But in formal presentations or business meetings, too many unnecessary words weaken your message.

Think of them like seasoning — a pinch adds flavour, but too much spoils the dish.

Final Thought

If you want to achieve effective communication, learning how to stop using filler words is a good idea. It’s not about perfection — it’s about awareness.

Next time you speak — whether in a casual chat or a high-stakes presentation — take a breath, pause, and let your silence do the talking.

You’ll sound confident, clear and in control — just like the confident speakers you admire.

How Our Business Presentation Training Will Help You

Working with us, you get practical, easy-to-implement advice that helps you grab attention, make an impact and remain memorable. We build skills, effectiveness and confidence – and we do this every day.

Call our Client Services Director, Louise Angus on +44 (0)20 7018 0922 or email info@benjaminball.com to discuss how we can help you today.

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Why Choose Us:
Transform your pitches and presentations with tailored coaching

We can help you present brilliantly. Thousands of people have benefitted from our tailored in-house coaching and advice – and we can help you too.

“I honestly thought it was the most valuable 3 hours I’ve spent with anyone in a long time.”

Mick May, CEO, Blue Sky

For 15+ years we’ve been the trusted choice for leading businesses and executives throughout the UK, Europe and the Middle East. We’ll help you improve corporate presentations through presentation coaching, public speaking training and expert advice on pitching to investors.

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Speak to Louise on +44 20 7018 0922 or email info@benjaminball.com to transform your speeches, pitches and presentations.

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Read our Ultimate Guide to Business Presentations