Feb 25

Improve Your Speaking:

Avoid Overusing Fillers

By Stefanie, The English Coach · 5 min read

Today I was giving feedback to a student from one of our courses and I noticed something... he was overusing fillers. A lot.

This is SO common. And not just for English learners. Native speakers do it too!

So let me break it down for you: what fillers are, why they're a problem, and how to fix the habit.

What Are Fillers?

Fillers are words, phrases, or sounds that take up space but add nothing to your message.

Examples: you know, like, uh, eh, ee, mm, etc.

A few fillers here and there? Totally normal. They can actually make your speech sound more relaxed.

Example: "Uhhhh, let me think about that."

But if you use too many, it's distracting. And it can make you sound less confident and less credible.

Example: "Ehhhhh I'm from ahhhh this little town in uhhhh Germany called uhhhh Schiltach."

See how hard that sentence was to read? That's what it's like to HEAR it, too.

Watch: 5 bad speech habits to avoid (including fillers!)

But Don't Native Speakers Use Fillers?

Yes, native speakers use fillers. But that doesn't mean you should imitate everything you hear. Some people use fillers so much that it hurts their communication.

Example: "You know, I mean, it's like she like, doesn't know what she wants but, you know, like she acts like she does, you know?"

It would be way clearer without the fillers, right?

Example: "It's like she doesn't know what she wants, but she acts like she does, you know?"

This is why good communicators use fillers sparingly and strategically. A well-placed filler can actually help when you want to…

Organize your thoughts before you speak
Soften the intensity of a comment
Engage your listener
Sound more casual and relatable

And by the way,

Native Speakers vs. English Learners: Different Filler Habits

Native speakers tend to overuse words and phrases like you know, like, and I mean. English learners, however, tend to overuse sounds like ehhhh, uhhh, ahhhh, eeee, and mmmm... and they use these sounds while they THINK of…

what they want to say next
how to structure the sentence
how to pronounce a word

It sounds something like:

"Ehhhh so I was uh thinking that mm maybe we could uh practice our English uh later."

These extra sounds change the rhythm of your speech. And because that rhythm is unfamiliar to English speakers, your listener has to work harder to follow you. Listening becomes a chore.

So whether it's the "uhhh" and "ehhhh" sounds, or native speaker phrases like "you know" and "like," the bottom line is the same: too many fillers hurt your communication.

How to Avoid Overusing Fillers

Do you overuse fillers? You might not even know. Most people don't realize it until they actually listen to themselves.

So step one is awareness: figure out if this is even a habit you need to fix. Then you break it. Strategically. Here are four ways.

Solution #1: Build Awareness

Record yourself speaking. No script, just talking. Then watch it back and COUNT how many fillers you use.

Are you using them in EVERY sentence?
Are they distracting?
Do they make you sound less confident?

Do this yourself, or ask a coach or friend for feedback. The goal: fillers should be rare and intentional.

Solution #2: Use Pattern Interrupt

Most bad habits run on autopilot. That's why they're so hard to break. A pattern interrupt snaps you out of it by making you notice the habit in real time.

Here's how: schedule a speaking practice session with a friend and ask them to call you out every time you use a filler.

They can say something like "FILLER" or "STOP" to cut you off and grab your attention. You'll be shocked by how often it happens, and you'll start choosing your words WAY more carefully.

Solution #3: Slow Down

You're more likely to overuse fillers when you…

feel nervous
are trying to speak too fast
can't remember a word
speak on autopilot

The fix? Slow down. THINK about what you want to say. Be specific. Make every word intentional.

More tips on sounding fluent and natural in English

Solution #4: Use Thought Groups and Pause

You don't have to speak nonstop without pausing. That's not natural! Instead, speak in short phrases and pause between them.

Example: "However… I don't agree… because… on one hand… it's cheaper… but on the other hand… the quality is worse."

Good communicators use fillers sparingly and strategically. Every word you say should be intentional.

If you're reading this and thinking, "That's me... I use fillers all the time..." don't stress. This is one of the most common habits I see, and it's completely fixable. Once you're aware of it, you're already halfway there. A little practice and the right strategies? You'll hear the difference fast.

Stuck at Intermediate? Watch This.

You've been studying for YEARS. You understand everything. But when you try to speak, the words don't come out naturally. This free masterclass shows you exactly what's keeping you stuck... and the 3 skills you're missing that unlock real fluency.

Watch the Free Masterclass →

Talk soon,