What You Need to Remember
Instead of saying "um" or "uh," wait for two full seconds of quiet. This makes you sound more confident and gives your brain time to think of what to say next.
Always end what you are saying with a clear stop and a breath, instead of trailing off with words like "you know" or "right."
Record yourself talking for two minutes every day. This helps you spot the filler words you use the most so you can catch them when you are actually speaking.
Plan the exact words you will use to start your next main point so you don't have to use weak starters like "so" or "basically" when changing subjects.
What Are Filler Words?
Filler words are sounds, words, or phrases that fill gaps in speech without adding meaning. Common examples include "um," "uh," "like," "you know," "so," and "basically." They happen when your mouth moves faster than your brain, usually triggered by fear of silence or losing your turn to speak.
While filler words are normal in everyday conversation, they undermine your authority in professional settings. In interviews and high-stakes meetings, they signal nervousness, lack of preparation, or unclear thinking. If you also struggle with physical nervous habits like fidgeting or tapping, check out our guide on managing nervous habits. The solution to filler words isn't to eliminate them through sheer willpower—it's to replace them with intentional silence, which we call the "Power Pause."
Getting Rid of Unnecessary Words
Don't try to beat filler words just by trying harder. Many people spend their entire meetings counting every "um" and "like" they say. This backfires. It makes them sound nervous and robotic. This forced attempt doesn't make you sound polished; it makes you seem like someone who has been coached too much and is out of their depth.
In important business situations, speaking without clear points is seen as wasting time. Leaders value getting to the point quickly. If it takes you a minute to say something that should only take twenty seconds, people start to think you are a drag on team energy. Research from the University of Michigan (2024) found that listeners showed 22% higher comprehension when speakers maintained a moderate pace of 150-160 words per minute compared to those speaking above 180 words per minute. This matters because how you speak is often used as a sign of how you think. If you can't keep a sentence together when you're under pressure, leaders won't trust you with important money or teams.
The real problem is the fear of losing control—the hidden feeling that if you stop talking, someone else will take over. Most people fill every empty moment with noise. They're scared of being interrupted before they finish their thought. This is a low-confidence habit. It signals weakness.
To take back control, you need to start using intentional silence, which we call the "Power Pause." Top speakers don't fight the urge to use filler words; they replace them with a complete stop in sound. By using a three-second pause, you show that you are comfortable with the pressure in the room. According to research published by Maptive (2024), listener recall improved by 23-27% when speakers used rhythmic pacing combined with short silences. This boost in retention happens because pauses give the brain time to consolidate information into long-term memory. Silence isn't a sign you are stuck—it's a tool that proves you control the conversation and are careful with what you say.
How to Speak Better: Stopping Filler Words
The main reason you use filler words is that you are afraid of losing your turn to speak. You must change how you think about silence, moving it from a "bad moment" to a "powerful moment." Important speakers know that the person who is comfortable being silent is usually the person in charge.
Practice the "Three-Second Wait" in easy talks today (with family or friends). When someone asks you a question, force yourself to count to three in your head before saying anything. Your goal is to feel okay with people watching you while you are quiet.
"That's an important question. Let me take a second to give you the most accurate answer."
We watch the gaps to judge your calm state. If you rush to answer with "ums," we see someone who reacts easily to stress. If you sit calmly in silence for two seconds, we see a leader who thinks carefully before acting. Research by the TED Institute (2024) found that top TED speakers average nearly five pauses per minute. This deliberate use of silence is what separates polished presenters from nervous ones.
Stop thinking while you are speaking, and start thinking first, then speaking. Filler words happen because your mouth is working faster than your brain. If you physically close your mouth when you don't know the next word, you stop using "vocal junk" and make sure everything you say is useful.
Practice the "Closed-Mouth Pause." Record yourself answering practice questions. Every time you feel like saying "um" or "like," press your lips together tightly and breathe in through your nose. Don't open your mouth again until you have the whole sentence planned in your head.
"The main reason for this project was [Pause]. Specifically, we focused on [Pause]. The result was a 20% jump in how fast we worked."
Senior leaders don't like communication that doesn't add value. If your speech is messy, we assume your reports and how you manage people will be messy too. We connect "clean speech" with "clean thinking."
You need to make your pauses feel intentional, not like mistakes. When you stop talking in the middle of a sentence to find a word, keep looking at the person you are talking to instead of looking down or up. This is part of projecting confidence through body language. Your eye contact shows the room that you are still leading the thought and the silence is on purpose for effect, not because you are lost.
The "Stare and Hold." During your next online meeting, use a "Power Pause" of at least two seconds between your main ideas. Force yourself to look right into the camera lens during the silence. This helps you practice staying strong and in charge without needing to speak just to keep your turn.
"I'm going to stop here for a second because this is the most important part of the plan. [Wait 2 seconds]. Now, let’s talk about how we make it happen."
In final interviews, we look for people who can represent the company well. If you can stay calm and silent while being watched by four people, we know we can trust you in important business meetings or when making big deals.
How Cruit Helps You Improve Your Speech Strategy
For Clear and Short Answers
Interview Practice ToolPractice the "Closed-Mouth Pause" with an AI coach. Learn to structure your answers using the STAR method and cut out filler words.
For Remembering Key Points
Idea Logging ToolMove to the "Think First, Then Speak" habit. Keep a list of your achievements so you don't use "ums" and "uhs" as placeholders.
For Sounding Confident and Strong
Career Help SectionPractice "Controlling the Conversation" by asking thoughtful questions. Build the habit of using "Three-Second Waits" and Power Pauses.
Common Questions About Using Silence
Will people interrupt me if I pause?
If people cut you off, it's usually not because you paused; it's because your body language shows you've given up control.
To keep control during a pause, keep looking the person in the eye and keep your body relaxed and open. This tells them the silence is a choice for emphasis, not a sign you are lost. If someone tries to interrupt, a simple, calm statement like, "I'm not finished with that thought yet," immediately shows you are still in charge. Silence is a tool you use to lead the room.
Does pausing make me look unsure?
The opposite is true. Filler words like "um" and "uh" sound like your brain is panicking. They prove you are struggling. A planned pause, however, is what a top leader does.
When you are asked a tough question, rushing to answer makes you seem careless. Taking three seconds of quiet shows that you are looking at all your options and preparing a high-quality answer. Companies don't reward the person who talks fastest; they reward the person whose words carry the most meaning. Silence makes you look like a planner, not someone who is just reacting.
Is the Power Pause too formal?
You might be confusing "being clear" with "being rude." In a business setting, being "nice" but unclear means you won't get promoted. Using silence to stop filler words actually shows respect for others' time because you aren't wasting it.
If the quiet feels too intense for a relaxed chat, use a "bridge" phrase to claim your speaking time. Say something like, "That's a good point, let me think about the best way to explain this," and then pause. This takes away the fear of losing control because you told everyone you are thinking. Once you say you are thinking, the silence is expected. Stop trying to be liked and focus on being trusted. Clear speaking is the sign of true professional confidence.
How long should I pause?
Most effective pauses are 2-3 seconds. This gives your audience time to absorb your point without creating awkward silence. Start with two seconds and increase to three as you get comfortable.
In practice, count "one thousand one, one thousand two" in your head before continuing. This feels longer to you than it does to your audience. Top presenters use pauses every 10-15 seconds, which translates to roughly five pauses per minute during key sections.
What if I forget what I wanted to say?
Plan your next sentence during the pause, not during speaking. The pause is your thinking time. If you blank out, use a bridge phrase: "Let me give you a concrete example," or "The key point here is..." These give you an extra second to recall your thought.
If you still can't remember, own it calmly: "I want to make sure I give you the right detail on that. Let me come back to it in a moment." Then move to your next prepared point. Confidence isn't never forgetting—it's handling mistakes without panic.
Can I practice this alone?
Yes. Record yourself answering common interview questions or explaining your last project. Play it back and count your filler words. Then re-record the same answer, replacing every "um" or "like" with a two-second pause. Compare the two versions.
You'll notice the second version sounds more polished and confident, even though it might feel unnatural at first. Do this daily for two weeks. Your brain will start replacing fillers with pauses automatically in real conversations.
Stop Acting Like a Beginner, Take Charge
When you stop worrying about every "um," you get out of the BAD HABIT of sounding like a nervous person trying to get approval.
Successful companies don't want people who are too coached; they want strong partners who control the room.
By mastering the SMART SWITCH, you prove that you aren't scared of silence—you use it.
If you fall back into using filler words, it signals you aren't ready for bigger roles, and senior leaders won't trust you.
Treat every word like it is important for building up your professional standing.
Take the pause, take up your space, and make people wait for your good ideas.
Take Control
