Filler Words: A Complete List and What to Say Instead

This filler words list covers the most common verbal crutches — "um," "uh," "like," "you know," "basically," "actually," "so," "I mean," and "sort of" — grouped by what they do, with a clear fix for each. The short version: almost every filler can be replaced by a silent pause or a slightly rephrased sentence. Below is the full reference, sorted into categories so you can spot your own habits fast.

If you want the techniques and a practice plan, see how to stop saying "um" and "like". This post is the reference: what each word is, why it slips out, and what to use instead.

What counts as a filler word?

A filler word is any sound, word, or phrase that adds no meaning and only fills the gap while your brain catches up. They fall into a few families:

• Hesitation sounds — "um," "uh," "er," "mm."
• Discourse markers — "so," "well," "you know," "I mean," "right."
• Hedges and softeners — "kind of," "sort of," "just," "I think," "maybe."
• Intensifier crutches — "basically," "actually," "literally," "honestly."
• Filler "like" — "like" used as a verbal tic, not a comparison.

A few of these have real uses (more on that below). The problem is repetition: when the same word shows up every sentence, listeners start hearing the tic instead of the point.

The complete filler words list (and what to say instead)

Hesitation sounds: um, uh, er, mm

These buy a half-second while you find the next word. They carry zero meaning.

• Instead: pause silently. A one- to two-second pause feels long to you but sounds confident and considered to a listener. This single swap removes the largest share of fillers for most people.

"Like" (as a filler)

Used as filler — "it was, like, really good" — not as a comparison ("runs like a deer"). It's the most common crutch in casual speech.

• Instead: delete it and pause. "It was (pause) really good." If you're using it to approximate ("like ten people"), say the real word: "about ten people."

"You know"

A check-in that asks the listener to agree before you've made your point.

• Instead: finish the thought and let it stand. You don't need pre-approval. Replace "we should ship it, you know?" with "we should ship it."

"I mean"

Often a restart — you begin again because the first attempt felt off.

• Instead: pause, then say the clearer version once. Plan your first sentence so you don't need a do-over. If you genuinely want to clarify, use a real transition: "To put it another way..."

"So" (at the start of a sentence)

A runway word that warms you up before the real sentence.

• Instead: start with the actual first word of your point. "So, I think we should..." becomes "We should..." Keep "so" only when it shows real cause and effect ("sales dropped, so we cut spend").

"Basically"

Signals a summary that usually isn't one — it's filler 90% of the time.

• Instead: just say the summary. "Basically, it's late" becomes "It's late." If you truly mean "in short," use "in short" once and move on.

"Actually"

Often a verbal stall, sometimes accidentally combative ("actually, that's wrong").

• Instead: drop it unless you're correcting a genuine misconception. "I actually think..." is stronger as "I think..."

"Literally"

Frequently used non-literally, which dilutes it.

• Instead: remove it, or pick a precise word. "I was literally dying" becomes "I was exhausted." Save "literally" for when something is, in fact, literal.

"Honestly" / "to be honest"

Implies you're usually not — and adds nothing.

• Instead: cut it. Your point is just as honest without the label.

"Just"

A softener that shrinks your own statement. "I just wanted to ask..."

• Instead: delete it. "I wanted to ask..." is more direct, and most "justs" disappear without anyone noticing.

"Kind of" / "sort of"

Hedges that make a clear statement sound unsure.

• Instead: commit. "It's kind of important" becomes "It's important." Keep the hedge only when the uncertainty is real and useful.

"Right?" / "okay?" (as tag questions)

Tics tacked onto the end of sentences seeking agreement.

• Instead: end the sentence cleanly. Ask one real question if you genuinely want input, instead of sprinkling "right?" after every line.

Are filler words always bad?

No. Even excellent speakers use a few, and some of these words have legitimate jobs:

• "So" can show cause and effect.
• "Well" can buy an honest beat before a thoughtful answer.
• A single "you know" can build warmth in casual conversation.

The goal isn't zero — it's low enough that the words stop distracting your listener. One "um" in a two-minute answer is invisible; one every sentence is all anyone hears. Aim to cut the repeats, not to sound robotic. If your real issue is that answers run long and circle the point, how to stop rambling and get to the point tackles that structure problem directly.

How do I find which fillers are mine?

You can't fix what you can't hear, and most filler use is unconscious. A simple three-step audit:

1. Record a two-minute answer to an easy prompt, like "describe what you do."
2. Play it back and tally each filler against this list. Most people are surprised which word is theirs — it's rarely "um" alone.
3. Pick your top one and target only that for a week. Trying to fix all of them at once tends to fail.

Awareness alone often cuts the rate roughly in half, because the habit was running on autopilot. For most people, short daily practice noticeably reduces filler words within a few weeks.

If you'd rather not count by hand, Articulate AI transcribes your speech in real time and flags filler words, pace, and clarity as you talk, then tracks the trend over days so you can watch your top crutch word shrink. It's free to download with a free trial — check the App Store for current pricing. However you measure, the method is the same: record, identify your worst offender, swap it for a pause, repeat.

The one rule that fixes most of the list

Notice how often the fix above is simply pause or delete and say it plainly. That's not a coincidence. Nearly every filler is a sound your brain reaches for to avoid silence while it finds the next word. Train yourself to stay quiet in that gap — and to state your point without a softener in front of it — and most of this list takes care of itself.