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Saying less is actually more. It imbues your words with power.

That’s why filler words such as um, like, and kinda are so dilutionary and detrimental to the points, opinions, and conversations you’re having with others.

The good news is you can change — all of us can. Here’s how to delete filler words from your vocabulary permanently.

1. Understand why you use fillers. For example, do you usually say “um” or “like” when you’re thinking out loud and need time to find the next word? You’re unsure or nervous, and the filler fills silence? You’ve built it into your speech rhythm out of habit?

Recognizing your reason helps you target the right fix — whether it’s about confidence, pacing, or vocabulary.

2. Hear yourself. Try this. Record a short conversation or presentation of yourself. Play it back and note when and why you say fillers (e.g., when switching topics or unsure of what comes next).

Don’t judge yourself — this is diagnostic, not punishment.

3. Practice pausing instead of filling. Silence feels awkward, but it’s actually powerful. When you feel the urge to say “um,” take a micro-pause and breathe instead.

To practice this, read a paragraph out loud. Every time you’d naturally say “um,” stop for half a second in silence. Or trying slow talking. Deliberately speak slower in everyday conversations to give your brain time to catch up.

4. Prepare key phrases and transitions. Many fillers happen when you’re changing ideas. A food friend of mine says, “Right?” after every point or verbal paragraph change.

To avoid this, simply replace the transitionally filler word (um, like, ya know, kinda, low-key, right, etc) with a pause or more specific transition, such as “What I mean is,” “Let me explain,” or “To put it another way.” Having these ready reduces the mental scramble. But omitting the filler word is even better.

5. Rehearse with feedback. Practice in front of a mirror or with a friend who’ll count your filler words. Or use a speech analysis app (like Orai, Ummo, or Yoodli) to track your filler usage automatically. Gradually aim to reduce fillers over time. Depending on how frequently you say fillers, be patient with yourself as you work towards zero.

6. Build confidence in your content. The better you know what you want to say, the less you’ll reach for fillers. So before speaking, outline your key points mentally or on paper. Rehearse tricky transitions. Then visualize yourself speaking clearly and calmly without resorting to nervous or insecure fillers.

7. Develop a calm speaking rhythm. Fillers often disappear naturally when your pace and breath are steady. Speaking slowly with more breaths and mindful word choices are a great antidote to dropping filler words.

8. Be patient and consistent. Habits formed over years won’t vanish instantly. Track progress weekly, not daily, and celebrate your small improvements.

Remember, silence is not your enemy. It’s your most potent punctuation.