A few fillers are normal and listeners barely notice them. They become a problem when they are frequent enough to distract, often several per sentence.

What should I say instead of um?

Nothing. Replace the filler with a short silent pause. It sounds more confident and gives you time to think.

Will a teleprompter stop me saying um?

It removes most fillers caused by searching for words, which is the main cause. Fillers from habit need practice to reduce.

How to Stop Saying "Um" and "Like" on Camera and in Meetings

Why filler words happen, when they actually matter, and seven proven techniques (pausing, structure, scripts and practice drills) to reduce ums and uhs when you speak.

"Um", "uh", "like", "so", "you know". Everyone uses filler words. They are your brain's way of holding the floor while it finds the next thought. On camera, though, they pile up and make you sound less sure than you are.

Why we use fillers

Searching for the next word or idea
Fear of silence: we fill gaps to avoid awkwardness
Habit: especially "like" and "so" at the start of sentences
Nerves: speeding up leaves no room to think

Should you remove all of them?

No. A few fillers sound human. The goal is fewer, not zero. If you notice one every sentence or two, it is worth working on.

1. Replace fillers with pauses

This is the single most effective change. When you feel an "um" coming, close your mouth and pause. A silent half-second sounds thoughtful; an "um" sounds uncertain. It feels long to you and normal to the listener.

2. Know your structure

Most fillers come at transitions, when you are figuring out what comes next. If you know the order of your points, transitions get smooth. Even a three-line outline helps.

3. Use a script for recorded video

For recorded content, a script and teleprompter remove "what's next?" almost completely. You are not searching, so you do not fill. Write it for speaking with our writing for the ear rules.

4. Slow down

Speaking fast means your mouth outruns your brain. Aim for a comfortable pace: around 130–150 words per minute for most video. Mark [pause] at key points in your script to build in breathing room.

5. Finish sentences with a full stop

Many fillers happen because sentences never end: "...and so, um, and then, like...". Practise landing each sentence with a downward tone and a breath. Then start the next one.

6. Practise with a counter

A simple drill:

Pick a topic you know.
Talk about it for 60 seconds, recording on your phone.
Play it back and count fillers.
Repeat daily. Watch the number drop.

Awareness alone often cuts fillers substantially within a week.

7. Drill with a friend

Ask a friend to tap the table every time you say "um" during a two-minute talk. It is annoying and it works. Within a few rounds you start catching them before they come out.

In meetings and calls

Scripts are awkward in live conversation, but you can still:

Prepare your first sentence for every agenda item
Keep a short bullet list next to your webcam
Pause before answering questions ("That's a good question" is a filler too; a pause is better)

For presentations on calls, a small prompter window under your webcam helps. See teleprompters for video calls.

Editing is not the answer

You can cut ums in editing, but it creates jump cuts and doubles your editing time. Fixing it at the source is faster.

Fewer fillers is not about perfection. It is about letting your ideas land without noise around them.