How to avoid "uh" and filler words: Tips for confident presentations and speeches

Imagine this: A leader stands in front of their team. It’s an important presentation. Everyone is listening. The slides look great. The content is strong. And then it happens: After every second sentence comes an “uh.” An “um.” An “mmh.”

What do you think? Exactly: insecurity, unprofessionalism, lack of clarity.

Filler words and filler sounds turn experts into insecure speakers. And that’s a shame—because even the best content is useless if it’s packed with countless “uhs.”

The good news: We can all change that!

What are filler words?

Filler words are small words or sounds that sneak into your sentences even though they add zero value to the content. The most common filler sounds are: “uh,” “um,” “mmh.” Then there are the classic verbal fillers: “just,” “basically,” “actually,” “so to speak,” “kind of.”

Why do we say “uh”?

Because our brain is searching for the next word, but our mouth doesn’t like silence.

Why should you avoid filler words?

Very simple: fewer filler words = more impact.

When you free your sentences from “uhs”:
✅ you appear more confident
✅ you come across more clearly
✅ people enjoy listening to you more
✅ you lead with more authority—whether as a manager, speaker, or sales professional.

How to get rid of your “uhs” & co.

1. Become aware of your filler words

You can only change what you’re aware of. I’ve been active in Toastmasters for over 8 years—the world’s largest public speaking organization. There, every speech includes an “Ah-Counter” who mercilessly counts every “uh” and “um.” This sharpens your awareness immensely.

Try it on your own too: Record your speech or your meeting. Listen to it. Count. And become aware of which filler words you use. You’ll be surprised!

2. Pauses instead of noises

Silence is your friend! When your brain is thinking for a moment, let your mouth stay quiet. Pauses feel confident—“uhs” don’t. A calm speaker always appears stronger than someone who fills every gap with sounds.

3. Speak slowly & clearly

The faster you speak, the more filler sounds slip in. Make it easier for yourself: speak consciously more slowly. Build short sentences. Clarity kills “uhs.”

4. Stay consistent—it’s training

Filler words don’t disappear overnight. It’s like a muscle: the more you train, the less you rely on it. Accept feedback, listen to yourself, and improve speech by speech.

5. Broaden your focus

Once you have the filler sounds under control, tackle verbal fillers. With every “just,” “kind of,” or “so to speak,” ask yourself: Do I need this? Most of the time: no.

CONCLUSION: Speak like music. A good song has no “uhs.” It lives from clear notes, smart pauses, and a rhythm that sticks. That’s exactly how confident speaking works.
You can have the most brilliant content—but if you cover it with filler words, your impact disappears. Fewer “uhs” = more respect, more attention, more persuasion.