How to Stop Saying 'Um' and 'Like' in Job Interviews

Why Filler Words Cost You More Than You Think

Saying "um" once or twice is human. Saying it every third sentence signals uncertainty — even when you know exactly what you're talking about.

Interviewers don't consciously think "this candidate said um 30 times." But they do walk away with a vague sense that you seemed unconfident, or that your communication skills might not be strong. The effect is subconscious and sticky.

The frustrating part: most people who overuse filler words in interviews don't do it in normal conversation. They do it specifically under pressure, when thinking speed and speaking speed get out of sync.

Knowing how to stop saying um in job interviews is about fixing that sync — not eliminating pauses entirely.

Why You Use Filler Words Under Pressure

Your brain uses "um," "like," and "you know" as placeholders — a way to hold conversational space while you're still processing what to say next. This is normal and mostly unconscious.

The problem in interviews is that you're doing two things simultaneously: constructing your answer and monitoring yourself for how you're coming across. That dual load makes the filler word habit spike.

The fix is not to think faster. It's to make silence comfortable.

Four Techniques That Actually Work

1. Replace Fillers With Pauses

This is the core technique. When you feel an "um" coming, stop and say nothing for 1–2 seconds instead.

This feels agonizing at first. In reality, a brief pause sounds confident and considered to the listener. "Um, so I think…" sounds uncertain. A 1.5-second pause followed by "I think…" sounds like someone who chooses their words deliberately.

Practice this in low-stakes conversations first — not just in mock interviews. Deliberately pause before you answer questions in meetings, phone calls, or casual conversations.

2. Use a Transition Phrase

When you need a moment to organize your thoughts, use a brief structured transition instead of a filler:

• "That's a good question — let me think about that for a moment."
• "I'll give you a specific example."
• "The short answer is X. Let me give you the context."

These buy you the same time as "um" — without signaling uncertainty.

3. Record and Count

You cannot fix what you can't measure. Record a 5-minute mock interview session and count every "um," "like," "you know," and "basically."

Most people are shocked. 40–60 fillers in 5 minutes is not unusual. Seeing the number makes the habit conscious, which is the first step to changing it.

Do this weekly. Watch the number drop.

4. Slow Down Your Speaking Rate

Filler words increase when your mouth is moving faster than your thinking. Slowing your delivery by 15–20% gives your brain time to form the next sentence before your mouth needs it — which eliminates the need for placeholders.

Speaking slightly slower also makes you sound more authoritative. It's a double benefit.

What Not to Do

Don't white-knuckle it in the interview. Trying to consciously suppress every filler mid-answer while also constructing a quality response is too much cognitive load. You'll freeze or sound robotic.

Don't practice by just thinking about it. You have to speak out loud in simulated pressure conditions. Reading about filler words doesn't change the habit.

Don't confuse occasionally with always. One "um" at the start of an answer after a genuinely hard question is fine. The goal is not perfection — it's reducing frequency to the point where it stops registering.

A Two-Week Reduction Plan

Tackling one filler at a time works better than trying to eliminate all of them simultaneously.

Practice This Now

You won't reduce filler words by being aware of them. You reduce them by practicing under simulated pressure until the habit rewires.

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