- David Chima
- January 14, 2026
- 3 min read
Why You Say "Um" More Than You Think
Most people don’t notice how often they say “um”, until someone points it out.
Filler words like um, uh, like, and you know sneak into our speech when our brain is working faster than our mouth. They’re not a sign of low intelligence or poor vocabulary. They’re a sign that you’re thinking in real time.
Why Filler Words Happen
When you speak, your brain is constantly doing three things at once:
- Choosing what to say next
- Structuring the sentence
- Delivering it out loud
When those processes fall slightly out of sync, filler words fill the gap. They buy your brain time.
The problem isn’t that you’re thinking – it’s that you’re thinking out loud.
Why Trying To “Stop Saying Um” Doesn’t Work
Most advice tells you to “be more aware” or “slow down.” That’s only half the solution.
If you simply try not to say filler words, you usually end up:
- Pausing awkwardly
- Losing your train of thought
- Sounding less natural
That’s because you haven’t replaced the filler with anything.
What To Do Instead
Try this instead:
-
Replace filler words with silence
A short pause sounds confident. A filler sounds unsure. -
Finish the sentence before starting it
Take half a second to think, then speak. -
Slow your pace slightly
People who speak too fast use more fillers, not fewer.
The Real Fix: Practice Under Light Pressure
Filler words appear most when you’re responding in real time. The best way to reduce them is to practice speaking out loud, not in your head.
When you practice answering questions, reading aloud, or speaking on the spot, your brain learns to tolerate silence and fillers naturally fade.