These tips were published by the Brian Tracy blog.
Speak more slowly
First of all, you must learn to speak more slowly. People often use filler words because they talk fast and want to say as much as they can in the shortest possible time. Speak in a slow and brief manner, and use more suitable and powerful words rather than long phrases.
Make pauses
Do not be afraid to pause. If you are thinking, stop for a moment; there is nothing wrong with that. Also use pauses to mark individual parts (paragraphs) of your speech or to separate individual thoughts.
Speak in sentences
If you were to write down verbatim how most people talk, you would end up with one long never-ending sentence. One way to omit filler words is to speak in proper sentences, which have a beginning and an end, and are separated by pauses.
Record yourself
Try recording yourself speaking, then listen to the playback. You might detect many problems you would otherwise not have noticed. You can talk about anything in these recordings, such as what happened to you that day.
Practise
Just like any other skill, talking without fillers requires practice. Rehearse the correct way of speaking and have short "training sessions" even when talking to other people during the day. Focus on omitting filler words during these sessions.
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