Can, Uh, You, Like, Stop Using Sentence-Fillers?

Welcome to my Filler-Free Talk Plan, a step-by-step plan to help you cut out fillers like “sorry,” “um,” “you know,” and “like.”

I didn’t want to just a blog about why and how we use sentence filler words. I wanted to create a practical action aplan, that you can start using right away, to help you speak more clealry and confidently. Welcome to my Filler-Free Talk Plan, a step-by-step plan to help you cut out fillers like “sorry,” “um,” “you know,” and “like.”

Every day includes a simple exercise to follow, outined below. Take as much time as you need with each exercise, but be sure to follow them in order.

1. DAY ONE: BUILDING AWARENESS

• Track Your Speech:

  • Recording: Start by recording yourself (where appropriate) during different talking situations, such as meetings, presentations, or casual conversations.

  • Review: Listen to the recordings and pay attention to where and how often you use fillers. Make a note of the context and frequency of these fillers.

• Identify Your Triggers

  • Patterns: Identify any recurring situations or emotional triggers that lead you to use fillers. Are you more likely to use them when you're nervous, unsure, or under pressure?

  • Situational Analysis: Determine if certain types of conversations or settings (like public speaking or impromptu discussions) provoke more filler usage.

2. DAY TWO: FINDING A PACE AND EMBRACING THE PAUSE

• Slow Down

  • Practice Pausing: Take a moment to pause before you speak, especially when moving from one idea to another or answering a question. This gives you time to think and reduces the use of filler words.

  • Speech Exercises: Do exercises that help you speak more slowly and clearly. Try reading passages out loud, concentrating on keeping a steady pace without using filler words. To sound clear and confident, it's recommended to speak at a rate of around 110-150 words per minute.

• Practice Mindfulness

  • Mindfulness Techniques: Incorporate mindfulness practices such as deep breathing or meditation into your daily routine. These techniques help you stay calm and present, reducing the impulse to use fillers.

  • Daily Check-Ins: Spend a few minutes each day reflecting on your talking habits and how mindfulness has affected your communication.

3. DAY THREE: PREPERATION

• Plan Your Important Talks

  • Outline Key Points: Before important conversations or presentations, create an outline of your main points. Having a clear structure reduces the need to fill gaps with fillers.

  • Rehearse: Practice delivering your points out loud. Focus on speaking clearly and confidently, using your outline as a guide.

• Use Transitional Phrases

  • Prepare Alternatives: Develop a list of transitional phrases to use instead of fillers. Phrases like “let me clarify,” “what I mean is,” or “to elaborate” can help you smoothly bridge thoughts.

  • Integrate Practice: Practice using these phrases in everyday conversations to make them a natural part of your speech.

4. DAY FOUR: CELEBRATE YOUR WINS

• Positive Reinforcement and Building Your Confidence

  • Celebrate Achievements: Recognize and celebrate your progress, no matter how small. Acknowledging improvements will boost your confidence and motivate you to continue.

  • Self-Reflection: Keep a journal of your progress and positive changes in your speech. Reflect on what has worked well and areas where you’ve improved.

• Develop a Strong Voice

  • Feedback: Ask friends, family, or colleagues for helpful feedback to see how your communication has improved and where you can still get better.

5. DAY FIVE: ADVANCED PRACTICE

• Regular Practice

  • Daily Conversations: Make a conscious effort to use your filler-free skills in every day chats with friends, family, or colleagues.

  • Review and Adjust: Listen to your early recordings and compare them with recent ones. Notice where you’ve improved and where you still need work. Adjust your strategies based on what you find, and keep practising in those areas.

Using my Filler-Free Talk Plan, you can significantly reduce the number of times you use sentence fillers. The key is to practice consistently and stay committed to the plan. With dedication and ongoing effort, you'll see significant improvements in your speaking.

Nevertheless, it’s important to manage your expectations. When I am feeling tired or unprepared, I use sentence fillers a lot. Don’t be too hard on yourself if you slip up. Even experienced speakers occasionally use fillers. The goal is improvement, not perfection. Stay focused, keep practising, and enjoy the journey to more effective communication.

You’ve got this!

However, if you can’t shake the feeling that you need a little bit more support to improve your communication style and confidence at work, I recommend checking out my signature coaching programme, Career Clarity and Confidence. This programme is tailored to help turn the volume down on your inner critical voice so you can drive your career forward with clarity and confidence. I'll provide practical techniques to calm your nerves, boost your confidence, and present yourself authentically. With these skills, you'll be better equipped to handle the interview with poise and increase your chances of success in your job search.