- David Chima
- January 14, 2026
- 4 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
Most of the time, those things happen without you even noticing.
Other times though, your brain gets a little ahead of your mouth. That’s when a filler word slips in.
It gives you a second to catch up and figure out what you want to say next. So 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 can help, but it’s only part of the solution. If you simply try not to say filler words, you’ll probably end up:
- Pausing awkwardly
- Losing your train of thought
- Sounding less natural
And that makes sense. You’ve taken away the thing that was buying your brain time, but you haven’t replaced it with anything.
What To Do Instead
Try this instead:
- Replace filler words with silence: A short pause sounds confident. Saying “um” can make it sound like you’re unsure.
- Finish the sentence before starting the next one: Take half a second to finish your thought, then move on.
- Slow your pace slightly: You don’t have to speak super slowly. Just give yourself a little more room to think. People who rush tend to use more fillers, not fewer.
The Real Fix: Practice Under Light Pressure
Filler words show up most when you have to think and respond in real time. That’s why practicing silently in your head doesn’t help as much as you might think.
Try answering questions out loud, reading something aloud, or explaining an idea without preparing first. The more you practice speaking when you have to think on the spot, the more comfortable you’ll get with those little moments of silence. Once you’re comfortable with the pause, you won’t need “um” to fill it.
Practice this in a real conversation
Spokesfactor gives you a safe space to build vocal variety, one short session at a time.