How to Stop Saying "Umm" and "Like" While Speaking English: A Complete Fluency Guide
Do you often say "umm" or "like" while speaking English? Learn why it happens and how to reduce filler words naturally.
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Jon Jose
·8 min read
Introduction
Have you ever listened to a recording of yourself speaking English and noticed something surprising?
"Umm..."
"Like..."
"You know..."
"Actually..."
"Basically..."
Most people don't realize how often they use these words until they hear themselves.
These expressions are called filler words. Native speakers use them too, but when they appear too frequently, they can make speech sound hesitant, less confident, and less fluent.
For learners preparing for IELTS, TOEFL, PTE, the Duolingo English Test, university interviews, or job interviews, excessive fillers can affect how confidently they communicate.
The good news is that filler words are usually a habit—not a permanent speaking problem. With awareness and structured practice, you can reduce them significantly.
What Are Filler Words?
Filler words are sounds or expressions people use while thinking about what to say next.
Common examples include:
um
uh
like
you know
actually
basically
I mean
well
A few fillers are normal in everyday conversation. Problems arise when almost every sentence begins or ends with one.
Why Do We Use Filler Words?
Most people assume they use fillers because their English isn't good enough.
That is only one possible reason.
In reality, fillers often appear because the brain needs a little more time to organize ideas.
Common causes include:
translating from your first language
searching for vocabulary
planning grammar
feeling nervous
speaking too quickly
worrying about making mistakes
Understanding the cause helps you choose the right solution.
The Processing Pause
When you speak, your brain is doing several jobs at once:
Generating an idea.
Choosing vocabulary.
Building a sentence.
Planning pronunciation.
Monitoring what you've already said.
If one of these steps slows down, many people automatically insert a filler word to keep talking.
A more effective habit is to use a brief silent pause instead.
Silence Is Better Than "Umm"
Many learners fear silence.
They think:
"If I pause, people will think I don't know English."
The opposite is often true.
A short pause usually sounds thoughtful and controlled.
A long series of "umm... umm... like..." often sounds less confident.
Professional speakers, news presenters, teachers, and interviewers pause regularly.
Pauses are a normal part of fluent communication.
Common Filler Words and Better Alternatives
Instead of:
"Umm..."
Take a one-second pause.
Instead of:
"Like..."
Start directly with your idea.
Instead of:
"You know..."
Continue with an example.
Instead of:
"Actually..."
Ask yourself whether the word is necessary at all.
How Fillers Affect IELTS Speaking
In IELTS Speaking, examiners assess fluency and coherence.
Using an occasional filler is perfectly normal.
However, if fillers interrupt communication repeatedly, they may affect the overall impression of fluency.
Rather than trying to eliminate every filler, aim to make them occasional rather than constant.
Why Recording Yourself Helps
One of the easiest ways to notice filler words is to record your own speaking.
Choose a simple question such as:
Describe your hometown.
What do you enjoy doing on weekends?
Why do people travel?
Speak for two minutes.
Then listen back and count:
"umm"
"uh"
"like"
"you know"
Many learners are surprised by how often these appear.
Tracking them over time also makes improvement easier to measure.
The Pause-and-Continue Technique
Instead of filling every silence with a word, try this sequence:
Finish your sentence.
Pause briefly.
Think.
Continue.
Example:
"I enjoy travelling..."
(pause)
"...because it gives me the opportunity to experience different cultures."
The pause sounds natural and gives your brain time to organize the next idea.
Build Longer Thought Units
Short, disconnected sentences often create more opportunities for fillers.
Compare these responses:
Version A
"I like reading. Umm... I read novels. Like... they are interesting."
Version B
"I enjoy reading novels because they help me relax after work, and they also introduce me to different perspectives."
The second response flows more naturally because the speaker thinks in larger chunks rather than one sentence at a time.
Practice Speaking More Slowly
Many learners try to answer as quickly as possible.
Speaking a little more slowly can:
improve pronunciation
reduce fillers
give your brain extra processing time
increase confidence
Slow, clear speech is generally easier to understand than fast, hesitant speech.
Expand Ideas Instead of Searching for Perfect Words
When you cannot remember an advanced word, describe the idea using simpler English.
For example:
Instead of stopping because you forgot the word "architect," you might say:
"A person who designs buildings."
This keeps communication moving without unnecessary fillers.
Exercises to Reduce Filler Words
Exercise 1: Silent Pause Practice
Answer five questions.
Whenever you need thinking time, pause silently instead of saying "umm."
Exercise 2: One-Minute Speaking
Choose a topic.
Speak continuously for one minute.
Review your recording and count fillers.
Repeat the exercise a week later.
Exercise 3: Shadowing
Listen to a native English speaker.
Pause after each sentence.
Repeat with similar rhythm and pacing.
Notice how experienced speakers use pauses instead of excessive fillers.
Exercise 4: Random Question Practice
Answer unexpected questions without preparation.
This improves spontaneous speaking and reduces dependence on fillers over time.
How AI Speaking Practice Can Help
One reason learners keep using fillers is that they rarely practice speaking under realistic conditions.
AI speaking platforms allow you to:
answer unpredictable questions
receive immediate feedback
practise as often as you like
build confidence through repetition
The more frequently you produce spoken English, the more natural your speech becomes.
Common Mistakes
Avoid trying to remove every filler overnight.
Instead:
focus on awareness
replace fillers with pauses
practise regularly
review recordings
Progress is usually gradual.
Frequently Asked Questions
Is it bad to say "umm" while speaking English?
No. Occasional fillers are normal. Problems arise only when they appear so often that they interrupt communication.
Do native speakers use filler words?
Yes. Native speakers use fillers too, although experienced communicators usually use them less frequently.
Will filler words reduce my IELTS Speaking score?
Using a few fillers is normal. Excessive fillers that repeatedly interrupt fluency may affect the examiner's impression of your communication.
How can I stop saying "like" so often?
Increase awareness, slow your speaking slightly, and replace filler words with brief silent pauses.
Does confidence reduce filler words?
Often, yes. As learners become more comfortable speaking, they generally rely less on fillers.
Can AI help me reduce filler words?
AI speaking practice provides repeated opportunities to notice and improve speaking habits, including excessive fillers.
Final Takeaway
Filler words are not a sign that you cannot speak English.
They are usually a sign that your brain needs a little more time to think.
The goal is not to eliminate every "umm."
The goal is to replace unnecessary fillers with calm, confident pauses.
Over time, those small changes can make your speech sound smoother, clearer, and more fluent—whether you're preparing for IELTS, TOEFL, PTE, a job interview, or everyday conversations.
