Filler words like “um,” “uh,” “er,” and “like” slip into everyday speech. They quietly weaken how your employees come across in meetings and client calls. For L&D and HR leaders, that matters, because clear speech signals competence under pressure.
Nervous habits tend to surface when the stakes feel high, and the fear of public speaking is a common hurdle. According to Chapman University’s 2024 Survey of American Fears, 29% of Americans said they are afraid or very afraid of public speaking. The good news is that reducing these habits is a coachable skill.
This guide covers what fillers are, why people use them, whether they matter, and three steps you can share with your team.
What Are Filler Words?
Filler words are the sounds and words that fill a pause in speech without adding meaning to your message. They creep in to buy thinking time or to hold your turn while you search for the next word.
Common examples include um, uh, er, like, so, ok, well, and “you know.” Linguists split them into filler sounds, such as um and uh, and discourse markers, such as like and you know.
One clarification on “like”: it counts as a filler only when it adds no meaning. Using it as a simile, such as “this feature works like magic,” is perfectly fine.
Why We Use Filler Words
People use these words because the brain needs a moment to catch up with the mouth. According to the Stanford Graduate School of Business, sociolinguist Valerie Fridland notes that fillers “occur mainly before we’re doing really hard cognitive retrieval.”
In practice, an “um” or “uh” often signals that you are reaching for a precise or less familiar word. Fridland argues these words have arisen to serve a need, helping the speaker hold the floor while the listener stays engaged.
Her research also points to a listening benefit. People tend to pay closer attention after a filler, and they remember the word that follows it more reliably.
Do Filler Words Actually Matter?
Yes, in professional settings heavy filler use can work against you, though the occasional one is harmless. A Cal Poly study found a clear penalty, as speakers who used many fillers were rated significantly lower on communication competence and credibility.
In that study, listeners rated recordings without fillers at 5.93 on communication competence, compared with 3.99 for recordings full of them. The gap was statistically significant, and it held regardless of the speaker’s gender.
Rate is what tips the balance. An occasional filler goes unnoticed, but a steady stream of them crowds out your point and pulls a listener’s focus away from your message. Aim to keep fillers rare enough that they never distract from what you are saying.
How to Stop Using Filler Words in 3 Steps
You cannot delete these habits overnight, but a steady routine will shrink them. Work through these three steps yourself, then share them with your team.
Step 1: Record Yourself
Most people have no idea how often they hesitate until they hear a recording. Record yourself in realistic work situations, such as a team meeting or a client call.
Play it back and count how often each filler appears. Once you know your patterns, you know exactly what to listen for next time.
Step 2: Break the Habit
When you catch yourself reaching for a filler, pause, then repeat the last few words without it. Speed is often the culprit, because a fast pace pushes your mouth ahead of your brain.
Check your speaking rate and slow down to give yourself room to think. Silence can feel awkward, yet a short pause reads as confident and controlled. Learn about using pauses effectively to strengthen your point in formal settings.
Step 3: Practice in a Formal Setting
The surest way to stay fluent in high-stakes moments is to know your material well. Reading from a word-for-word script often backfires, because losing your place invites more hesitation.
Rehearse from key points instead, so you can speak naturally while staying on track. VirtualSpeech practice exercises track the filler words in your speech and give instant feedback after each attempt.
Helping Your Team Reduce Filler Words at Scale
Coaching one person is straightforward, though improving communication across hundreds of employees needs a repeatable system. VirtualSpeech gives L&D teams that system, pairing hands-on practice with measurable feedback.
AI roleplays let employees rehearse real workplace conversations in a safe setting and get instant feedback on the fillers they use. After each attempt, learners reflect with personalized coaching from an AI coach that suggests what to work on next.
Conclusion
Filler words are a normal part of how people speak, and no one removes them entirely. With awareness and regular practice, your employees can keep fillers from diluting their message. Give your team a safe place to rehearse plus measurable feedback, and the habit will fade over time. Want to see how VirtualSpeech can help you improve your team’s communication? Speak to our team about how VirtualSpeech can fit into your L&D program.
