How Do I Stop Saying "Um" and "Uh" When I Speak?

An Interview with Wendy Saltzman, Expert Communications Coach, Three-Time Emmy Award-Winning Broadcaster, and Founder of The Power Media Agency

If you've ever finished a presentation and thought, "I can't believe how many times I said 'um,'", you're not alone. Filler words are one of the most common communication habits I see when coaching executives, physicians, scientists, sales teams, and media spokespeople. The good news? They're absolutely fixable. Here's what people ask me most often.

Q: Why do we say "um," "uh," and other filler words in the first place?

Wendy: Most people assume filler words happen because they're nervous. Sometimes that's true, but the biggest mistake I see time and time again is "um" being used as a placeholders.

Your brain is searching for the next thought, and instead of allowing silence, your mouth fills the space.

Think of "um" as the verbal equivalent of buffering.

The problem is that while you're buying yourself time, your audience is making judgments. Every unnecessary "um," "uh," "like," or "you know" subtly chips away at your credibility. You can sound less prepared, less knowledgeable, and less confident—even when you're the expert in the room.

Q: What are some of the most common filler words people don't even realize they're using?

Wendy: Most people notice "um" and "uh," but those aren't the only offenders.

Listen for words and phrases like:

• Like

• You know

• So...

• Basically

• Actually

• Literally

• Kind of

• Sort of

• Right?

• I mean...

• Okay...

• As I said...

• At the end of the day...

• If you will...

Some speakers even repeat the same phrase before every point without realizing it.

The specific words don't matter as much as the habit. When listeners begin noticing your filler words instead of your message, you've lost some of your impact.

Q: What's the fastest way to stop saying "um"?

Wendy: Replace the filler word with silence.

That's it.

When you need a second to think, pause.

It feels uncomfortable to you because you're the one standing there. But to your audience? It feels intentional, thoughtful, and confident.

One of the biggest mindset shifts I teach as an executive communications coach is this:

Silence sounds powerful. "Um" sounds uncertain.

Great speakers don't rush to fill every second with sound. They use pauses strategically.

Q: Won't people think I forgot what I was going to say if I pause?

Wendy: Quite the opposite.

Strong communicators pause all the time.

Watch accomplished keynote speakers, television journalists, CEOs, or attorneys. They pause before important points. They pause after making a statement. They pause to let the audience absorb what they've just heard.

The audience rarely notices the pause.

They almost always notice the filler words.

Q: Does knowing my material better really make a difference?

Wendy: Absolutely.

One of the biggest reasons people rely on filler words is because they're trying to remember what comes next.

When you know your material inside and out, you stop searching for your next sentence and start focusing on communicating your ideas.

That's why I encourage people to stop memorizing speeches word-for-word.

Instead, organize your presentation into clear headlines or bullet points.

When you know the structure of your message, you can speak naturally instead of mentally searching for every sentence.

The result? Fewer filler words and a much more authentic delivery.

Q: How can I practice eliminating filler words?

Wendy: Don't wait until your next presentation.

Practice during everyday conversations.

The next time someone asks:

• "How was your weekend?"

• "What do you do?"

• "How's work going?"

Pay attention to how often you say "um," "like," or "you know."

These casual conversations are your practice field.

The more you replace filler words with confident pauses in everyday life, the more natural it becomes when you're speaking in front of a group.

Q: Should I ask someone to point out my filler words?

Wendy: Yes—and even better, record yourself.

Most people dramatically underestimate how often they use filler words.

Record yourself answering a simple question for one minute.

Then listen back with one goal:

Don't evaluate your content.

Just count the filler words.

Once you're aware of the habit, it's much easier to change it.

Q: Are filler words always bad?

Wendy: An occasional "um" isn't going to ruin your presentation.

Nobody expects perfection.

The goal isn't to sound robotic.

The goal is to sound intentional.

If your audience occasionally hears a filler word, they probably won't think twice about it.

If they hear one every five seconds, they stop listening to your message and start listening to your habit.

Q: What's the biggest takeaway?

Wendy: Every time you're tempted to say "um," make a different choice.

Pause.

Take a breath.

Then continue.

That tiny moment of silence makes you sound calmer, more confident, and more credible.

Remember: your audience doesn't mind a pause.

They do mind distractions.

When you eliminate filler words, your ideas become clearer, your message becomes stronger, and people are far more likely to trust what you're saying.

Final Thought

Confidence isn't about speaking nonstop. It's about speaking with purpose.

The next time you catch yourself about to say "um," don't panic.

Simply pause.

That moment of silence might be the most powerful thing you say all day.

🎥 Watch: Want to sound more confident immediately? Watch my YouTube video on eliminating filler words and learn the simple habit that replaces "um" with confident pauses.

Communication Is a Skill—Not a Talent

The most effective speakers aren't born with extraordinary communication skills. They develop them through intentional practice and expert coaching.

Whether you're preparing for a high-stakes presentation, a keynote speech, a media interview, or an important meeting, improving the way you communicate can change the way people perceive your expertise.

If you're ready to communicate with greater confidence, credibility, and impact, I'd love to help.

Schedule a consultation today to learn how personalized coaching can help you become a more confident and compelling communicator or interview subject.

👉 Email: Wendy@ThePowerMediaAgency.com