How to Stop Saying “Um,” “Ah,” and “You Know”

When you get rattled while speaking — whether you’re nervous, distracted, or at a loss for what comes next — it’s easy to lean on filler words, such as “um,” “ah,” or “you know.” These words can become crutches that diminish our credibility and distract from our message. To eliminate such words from your speech, replace them with pauses. To train yourself to do this, take these three steps. First, identify your crutch words and pair them with an action. Every time you catch yourself saying “like,” for example, tap your leg. Once you’ve become aware of your filler words as they try to escape your lips, begin forcing yourself to be silent. Finally, practice more than you think you should. The optimal ratio of preparation to performance is one hour of practice for every minute of presentation.