The Problem With Filler Words
Everyone says "um" sometimes. In casual conversation, nobody notices. But in an interview, filler words create a different impression. When a candidate punctuates every sentence with "um," "uh," "like," or "you know," it signals uncertainty — even if the actual content of their answer is strong.
Research from the University of Texas found that excessive filler word usage reduces perceived competence and confidence in professional settings. Interviewers may not consciously think "this person said um 47 times," but they'll walk away with a vague feeling that the candidate seemed unsure of themselves.
The good news: filler words are a habit, and habits can be changed. You don't need to eliminate them entirely — that would sound robotic. The goal is to reduce them enough that they don't distract from your message.
Why You Say "Um" in the First Place
Understanding the cause helps you fix the problem. Filler words typically happen for one of three reasons:
1. You're Thinking Out Loud
Your brain is processing the next thing to say, and "um" fills the gap while it catches up. This is the most common cause and the easiest to fix.
2. You're Afraid of Silence
Many people feel uncomfortable with any pause in conversation. They use filler words to maintain a continuous stream of sound, worried that silence will be interpreted as not knowing the answer.
3. You're Nervous
Interview anxiety speeds up your brain and mouth, creating a disconnect. You start talking before your thoughts are organized, and filler words rush in to bridge the gaps.
5 Techniques That Actually Work
1. Embrace the Pause
This is the single most effective technique. When you feel an "um" coming, just pause instead. A one- or two-second pause feels like an eternity to you, but to the listener it comes across as thoughtful and deliberate.
Great public speakers use pauses constantly. Watch any TED talk — the speakers pause between ideas, and it makes them sound more confident, not less.
Practice this: Answer a question and consciously replace every filler word with a silent pause. It will feel uncomfortable at first. That's normal. After a few practice rounds, it starts to feel natural.
2. Slow Down Your Speaking Pace
Most filler words happen because you're speaking faster than you're thinking. Deliberately slowing your pace by 10 to 15 percent gives your brain the time it needs to form complete thoughts before you say them.
You don't need to speak unnaturally slowly. Just ease off the accelerator slightly. A slower pace also makes you sound more authoritative and easier to follow.
3. Structure Your Answers Before Speaking
When you hear a question, take a beat before responding. Even two or three seconds of mental organization dramatically reduces filler words. Think of the first sentence you want to say, then start speaking.
For behavioral questions, mentally identify your STAR framework (Situation, Task, Action, Result) before opening your mouth. Having a structure to follow means fewer moments where your brain searches for what to say next.
4. Record Yourself and Count
Most people drastically underestimate how many filler words they use. The first step to change is awareness.
Record yourself answering three common interview questions. Play it back and tally every "um," "uh," "like," "so," "you know," and "basically." The number will probably surprise you — and that surprise is motivating.
Track your count over multiple practice sessions. Seeing the number drop from 15 per answer to 5 is concrete progress that reinforces the habit change.
5. Practice With Real-Time Feedback
Self-recording works, but real-time feedback is even more effective. When someone (or something) flags your filler words as they happen, you build awareness in the moment — which is exactly when you need it.
This is where practising with an AI mock interview tool that tracks filler words can be especially useful. You get immediate feedback on exactly when and how often you're using fillers, without the awkwardness of asking a friend to count your "ums."
What Not to Do
Don't try to eliminate all filler words overnight. Going from 20 per answer to zero isn't realistic and will make you sound stilted. Aim for gradual reduction.
Don't replace "um" with another filler. Some people eliminate "um" but start saying "so" or "right" just as frequently. The goal is fewer fillers overall, not substitution.
Don't beat yourself up during the interview. If you notice an "um" slip out, let it go and refocus. Dwelling on it will make you more self-conscious and trigger even more fillers.
Free tool: Check your speaking pace with our speech rate calculator →
Next step: Practise interviews with real-time filler word tracking →
The Timeline for Improvement
With deliberate practice, most people see significant improvement in one to two weeks. Here's a realistic progression:
- Days 1-3: Record yourself, establish your baseline count. Start practicing the pause technique.
- Days 4-7: Practice answering interview questions daily with conscious pausing. Count drops noticeably.
- Week 2: The pause starts to feel natural. Filler words reduce by 50% or more without constant effort.
- Week 3+: Lower filler usage becomes your new default. You may still use occasional fillers under stress, but they no longer dominate your speech.
The Bigger Picture
Reducing filler words isn't about achieving perfect speech. It's about removing a barrier between your ideas and the interviewer's perception of you. When you speak with fewer fillers, your answers sound more deliberate, your confidence comes through more clearly, and the interviewer can focus on what you're actually saying rather than how you're saying it.
The most reliable way to get there is practice — specifically, the kind of practice where you speak out loud, get feedback, and iterate. Reading about techniques helps, but the change happens when you open your mouth and start training the new habit.
Adrian, Instant Interview
