You probably use more filler words in English than you think
Most people who use a lot of filler words in English do not know they are doing it. That is the strange thing about "um," "uh," "so," "like," and "you know": they happen almost automatically, below the level of conscious awareness.
When you are focused on what you want to say in English, the last thing you are thinking about is how many times you say "um." But the people listening? They notice. And research shows that filler words in English affect how they feel about you as a speaker, often more than you would expect.
Why filler words in English happen, especially in a second language
Filler words in English are what linguists call "filled pauses." They are the sounds we make to hold our turn in a conversation while our brain catches up with what we want to say.
In a first language, this happens occasionally. In a second or third language, filler words in English can appear much more frequently, because the brain is working harder. You are monitoring your grammar, searching for the right word, checking your pronunciation, and trying to think about your answer all at the same time. That cognitive load is real, and filler words are the brain's way of buying time while it processes.
This is completely understandable. But here is the problem: filler words in English signal uncertainty and lack of preparation to listeners, even when you are not uncertain at all. You might know exactly what you want to say. But if every sentence starts with "so… um… like…" the listener's confidence in you begins to drop.
Research found that speakers who used more filler words in English were consistently rated as less credible and less persuasive, regardless of the quality of their content.
The solution: replace filler words in English with silence
This is the single most powerful thing you can do about filler words in English: stop filling the gap, and start owning it.
Silence feels uncomfortable. Most people rush to fill it because they think the listener will judge them for pausing. But this is exactly backwards. A short, deliberate pause (three to five seconds of complete silence) reads as confidence. It says: "I am choosing my words. I know what I want to say. I am not rushing for you."
The filler word, by contrast, says: "I am not sure. I am nervous. I am still figuring this out."
Even if both things feel the same from the inside, they sound completely different from the outside. Replacing filler words in English with intentional silence is one of the fastest ways to sound more authoritative and composed.
A simple drill to reduce filler words in English right now
Here is a practice exercise used by professional speaking coaches to help with filler words in English:
Choose a topic you know well: your job, your city, a hobby.
Set a timer for 60 seconds and speak about it.
Every time you feel the urge to use a filler word in English ("um," "uh," "so"), stop completely. Say nothing. Count two seconds in your head. Then continue.
Do this three times.
The first time, it will feel strange. The second time, slightly less so. By the third time, most people notice that the silence feels more natural, and that their speech sounds more controlled and confident.
The goal is not perfect silence. Even very experienced speakers use the occasional filler word in English. The goal is awareness, and the ability to choose silence when it serves you better.
What filler words in English reveal about your structure
Here is something most people do not realise: filler words in English are often a symptom of a structure problem, not just a nerves problem. When you are not sure where your answer is going, your brain stalls, and filler words rush in to fill the gap.
This is why working on filler words in English and working on structure go hand in hand. When you know the shape of your answer before you open your mouth, you hesitate far less. One of the most effective tools for this is the PREP method (Point, Reason, Example, Point), which gives you a clear framework to organise your ideas before you start speaking. You can read more about it in our post on the PREP method for English speaking.
Filler words in English during interviews specifically
Filler words in English become especially damaging in high-stakes situations like job interviews. An interviewer listening to an answer full of "um," "uh," and "so" will begin to feel that the candidate is unsure of themselves, even if the content of the answer is excellent.
If you are preparing for an interview, reducing your filler words in English should be one of your first priorities. It is also worth knowing that if you are asked a question and need a moment to think, it is completely acceptable to say: "Let me think about that for a moment." And then think. In silence. That reads as composure and confidence, not hesitation. For more on interview preparation as a non-native speaker, read our post on why your voice decides how people see you in English is a good place to start.
In coaching sessions, the filler-word detox is always one of the first things we work on because the improvement is immediate, visible, and deeply satisfying. Most people are genuinely surprised by how quickly their speech changes.
Frequently asked questions
Why do non-native speakers use more fillers?
Because the brain is doing extra work monitoring grammar and vocabulary, which raises cognitive load and triggers filled pauses.
What replaces a filler word?
A deliberate silent pause of two to five seconds, which reads as composure rather than hesitation.