Filler words happen to the best of us, including new White House Press Secretary Jen Psaki:
There are steps you can take to rid yourself of filler words, and we highly recommend the following two measures:
#1 — Work on eliminating filler words in daily conversation. There’s enough to focus on when you’re live behind a mic, so it’s best to save your brainpower for talking points rather than trying not to say “uh.”
#2 — Enlist the help of someone else. Take one meal a week to eat with a friend, coworker, roommate who is willing to hold you accountable. Ask them to hit the table, or call you out, or notify you however you prefer every time you use a filler word.
You should see noticeable improvement within a month if you incorporate both measures!