How to Stop Saying Um in Public Speaking

Everyone · How-to · Updated October 1, 2026 · LearnLife Editorial

What do you need before starting to reduce saying "um" in your speech?

Before you start working on reducing “um,” gather a few essentials to support your practice effectively. First, prepare your speech material in a format that suits you: a detailed script, bullet points, or an outline. This preparation reduces uncertainty, which often causes hesitation and fillers. Next, find a quiet, distraction-free space where you can focus during practice. Have a recording device ready—your smartphone or computer works fine. Recording yourself gives you clear feedback on your filler usage. Additionally, keep a notebook or digital document to track your progress and note areas needing improvement. Finally, set realistic goals. For example, aim to reduce filler words by half in your next practice session or to pause silently instead of saying “um” at least five times. Knowing the audience type—whether informal, formal, large, or small—helps tailor your style. Having these tools and a clear goal creates a strong foundation for improvement.

What is the first step to stop saying "um" while speaking publicly?

Step 1: Increase your awareness of when and why you say “um.” Record yourself delivering a practice speech or talking naturally about a topic for a few minutes. Play back the recording and note each “um,” its location, and what you were doing or thinking. For example, you might notice you say “um” when searching for a word, transitioning to a new point, or feeling nervous. Write down these triggers and situations to become more mindful. When practicing live, catch yourself before saying “um” by recognizing these moments and pausing silently instead. Awareness reduces automatic filler use because you become more present and deliberate in your speech. For instance, if you say, “Um, so, the project is, um…” try to catch that urge and pause silently, then continue with, “The project is…”

How can preparation and practice help reduce "um"?

Step 2: Prepare your material thoroughly and practice aloud with intention. Familiarity reduces hesitation and filler words. Break your speech into sections or bullet points. Practice each section multiple times, focusing on smooth delivery and transitions. Use a timer or metronome app to pace yourself evenly. Speaking too quickly often triggers “um,” so aim for a moderate, steady rate. When you feel the urge to say “um,” stop and pause silently for one or two seconds instead. For example, instead of saying, “Our sales increased, um, by 15 percent,” practice saying, “Our sales increased” and then pause before continuing. Practicing in front of a friend or family member and asking them to gently point out filler words can provide valuable feedback. Repeat this process until pausing feels natural rather than awkward.

Here is a simple checklist for practice sessions:

• Prepare your speech outline or script.
• Record your speech.
• Listen and count filler words.
• Identify triggers for fillers.
• Practice pausing instead of saying “um.”
• Get feedback from a listener.
• Repeat until filler words reduce noticeably.

What role does mindful pausing play in stopping filler words?

Step 3: Use mindful pauses to replace filler words. When you feel the urge to say “um,” take a deliberate, silent pause instead. Pauses give you time to think and signal confidence to your audience. To practice mindful pausing, mark points in your script where you tend to say “um.” At these points, stop speaking for one or two seconds. Count silently—“one, two”—before continuing. For example, when transitioning between topics, say: “Now that we’ve covered the budget, let’s look at the timeline.” Pause silently for two seconds, then continue. This technique makes your speech sound polished and thoughtful. Remember, silence is not awkward; it’s a communication tool. Combining pauses with deep, mindful breathing enhances control and calms nerves. For example, inhale slowly during the pause, then exhale as you speak the next sentence.

How can you monitor progress and adjust your technique?

Step 4: Record and review your practice sessions regularly to track progress. Each time you listen, count how many filler words you say and note any changes. Keep a simple log like this:

Use this log to identify patterns and focus your practice on difficult sections. If certain words or phrases trigger “um,” rewrite them with simpler or clearer alternatives. For example, replace “basically” with “in summary.” Re-record after adjustments to measure improvement. Celebrate milestones, such as halving your filler use, to stay motivated.

What should you do if you slip and say "um" during a real speech?

Step 5: If you say “um” during a live speech, stay calm and don’t apologize excessively. Overreacting can increase nervousness and distract the audience. Instead, pause briefly, take a breath, and continue naturally. Audiences expect some imperfections and usually won’t notice occasional fillers if you recover smoothly. For example, if you say, “Our sales increased, um, by 10 percent,” pause, then continue with, “which is above our target.” After your speech, reflect on what caused the filler and practice that part more thoroughly. Remember that even experienced speakers use fillers; your confidence in handling slips matters more than perfection.

How can you adapt this approach for different audiences or speaking situations?

Adapting your filler-word strategy depends on your audience and setting. For informal talks or small groups, focus on conversational flow and natural pauses. For formal presentations or large audiences, use more structured preparation and deliberate pacing. Consider cultural expectations—some groups appreciate expressive speech, others prefer concise, filler-free communication. Adjust your speaking speed; slower pacing helps reduce “um” but should feel natural. Practice with someone who represents your typical audience to tailor your style. Here’s how to adjust your approach:

Applying these adjustments helps your speech feel appropriate and engaging in any context.

How can you integrate filler-word reduction with overall public speaking improvement?

Reducing “um” works best alongside broader public speaking skills like confidence, body language, and message clarity. Use breathing exercises to calm nerves and improve voice control. Practice eye contact to connect with your audience, which can distract from minor filler slips. Visualization techniques—imagining a successful speech—reduce anxiety that causes fillers. Joining groups like Toastmasters provides regular practice and feedback on fillers and other skills. Combining preparation from articles on overcoming fear of public speaking and improving speaking skills strengthens your delivery. For example, a confident stance and steady voice support clear, filler-free speech. Developing these habits together creates a polished, engaging presentation.

Frequently asked questions

Can practicing breathing exercises help reduce saying "um"?

Yes, breathing exercises help manage nerves and improve speech pacing, reducing the likelihood of filler words. Deep, controlled breaths give your brain more time to formulate sentences, making pauses feel natural instead of filled with “um.”

How long does it usually take to stop saying "um"?

The time varies by person and practice consistency. With focused effort, many see noticeable reduction within a few weeks. Continued practice is key to making pausing a natural habit.

Is it okay to occasionally say "um" during a speech?

Yes, occasional “um” is natural and won’t distract the audience if used sparingly. The goal is reducing fillers to improve clarity and confidence, not eliminating every single one perfectly.

How can I stop saying "um" if I get nervous speaking in public?

Manage nervousness with thorough preparation, breathing exercises, and gradual exposure to speaking situations. Building confidence through repeated practice reduces anxiety-driven filler words.

Should I try to memorize my speech to avoid "um"?

Memorizing can help with confidence but may cause unnatural delivery if too rigid. Using an outline or bullet points with practiced transitions often reduces “um” while keeping speech natural and flexible.