Why You Say "Um" in Interviews (It's Not What You Think)
Everyone uses filler words — "um," "uh," "like," "so," "you know," "basically," "actually." In normal conversation, they're barely noticeable. But in a high-stakes interview, they undermine your credibility, make you sound unprepared, and can cost you the offer.
Understanding why you use fillers is the first step to eliminating them. Filler words are your brain's way of "holding the floor" while it searches for the next thought. In interviews, this happens more because:
Cognitive Overload
You're trying to think about what to say, how to say it, and monitor the interviewer's reaction — all at once. Your brain can't keep up, so it fills the gaps.
Anxiety Response
Stress triggers your fight-or-flight response, increasing heart rate and clouding clear thinking. Your speech speeds up, and fillers rush in to fill pauses that feel uncomfortably long.
Fear of Silence
Most people feel uncomfortable with silence in conversation. In an interview, even a 2-second pause can feel like 10 seconds. So you fill it with "um."
Habit Loop
Filler words are deeply ingrained speech habits. You've been saying "like" and "um" thousands of times a day for years — it takes deliberate practice to rewire.
7 Proven Techniques to Eliminate Filler Words
The Power of the Pause
Instead of filling silence with "um," simply pause. A 1-2 second pause makes you sound thoughtful and deliberate, not slow. In fact, research from Columbia University shows that strategic pauses increase perceived confidence by 25%.
How to practice:
Read a paragraph aloud. Every time you feel the urge to say "um," stop completely for 2 seconds instead. It feels unnatural at first, but quickly becomes comfortable.
Slow Down Your Speaking Rate
Most people speak at 150-170 words per minute in normal conversation, but speed up to 180-200+ when nervous. Slowing down to 130-140 wpm gives your brain time to find the right words before your mouth needs them.
How to practice:
Record yourself answering a practice question. Listen to the playback and identify where you speed up. Re-record at a deliberately slower pace until it feels natural.
The 4-7-8 Breathing Technique
This Navy SEAL-endorsed technique calms your nervous system in under 60 seconds. Practice it before the interview, and use a simplified version (deep breath through nose, slow exhale) during pauses within the interview.
The steps:
- • Inhale slowly through your nose for 4 seconds
- • Hold your breath for 7 seconds
- • Exhale completely through your mouth for 8 seconds
- • Repeat 3-4 times before entering the interview room
Chunk Your Answers Into Sentences
Instead of trying to speak in long, flowing paragraphs, think in individual sentences. Finish one complete sentence. Pause. Then deliver the next. This prevents the rambling that breeds filler words.
Example:
❌ "So, um, basically I was working on this project and, like, we had to, you know, figure out the architecture and um..."
✅ "I led the architecture design for our new microservices platform. [pause] The system needed to handle 10,000 requests per second. [pause] I chose an event-driven approach using Kafka."
Record and Self-Review
Most people are shocked when they hear how many filler words they actually use. Recording yourself is the single most effective awareness tool — you can't fix what you don't notice.
What to track:
- • Count filler words per minute (goal: under 3)
- • Note which types of questions trigger the most fillers
- • Track improvement over multiple practice sessions
Use "Bridge" Phrases
Replace unconscious fillers with intentional transition phrases that sound professional and give your brain a moment to think.
Instead of:
- • "Um..."
- • "Like..."
- • "So basically..."
- • "You know..."
Say:
- • "That's a great question." [pause to think]
- • "To give you some context..."
- • "The key point here is..."
- • "What I've found is..."
Use AI-Powered Speech Coaching
AI tools can analyze your speech patterns in real-time, providing instant feedback that accelerates improvement. They track filler words, pacing, and clarity — giving you objective data that self-review alone can't match.
How Latcha AI helps:
- • Real-time filler detection — Flags "um," "like," and "you know" as you speak
- • Pacing analysis — Tells you when you're speaking too fast
- • Confidence scoring — Tracks your improvement across sessions
- • Personalized coaching — Adapts suggestions to your specific patterns
Pre-Interview Confidence Routine
What you do in the 30 minutes before your interview has a huge impact on your speaking confidence. Here's a proven pre-interview routine:
Review your key talking points
Glance at your notes — don't memorize. You want the concepts fresh, not the exact words.
Do the 4-7-8 breathing exercise
Four rounds of the breathing technique to activate your parasympathetic nervous system and calm your body.
Power pose for 2 minutes
Stand tall with hands on hips or arms overhead. Research by Harvard's Amy Cuddy shows this reduces cortisol (stress hormone) by 25%.
Warm up your voice
Say a few sentences out loud. This activates your vocal cords and reduces the chances of a cracking or shaky voice at the start.
Set a personal mantra
"I'm prepared, I'm capable, and I'm going to show them what I can do." Positive self-talk shifts your mindset from anxiety to confidence.
Body Language That Boosts Confidence
Confident body language doesn't just affect how others perceive you — it changes how you feel. Your posture sends signals to your brain that can reduce anxiety and improve vocal delivery.
Do This
- • Sit upright with shoulders back
- • Maintain natural eye contact (70-80% of the time)
- • Use hand gestures to emphasize points
- • Smile genuinely — it relaxes your face and voice
- • Nod when listening to show engagement
Avoid This
- • Crossing arms (signals defensiveness)
- • Fidgeting with a pen, hair, or clothing
- • Looking at the ceiling when thinking
- • Slouching or leaning back too casually
- • Covering your mouth while speaking