Your Four-Week Plan

Kill fillers in stages, not all at once:

• Week 1 -- Notice: record yourself daily and count fillers. Change nothing yet.
• Week 2 -- Drill the pause: every time you feel a filler coming, shut your mouth for one beat before your next word.
• Week 3 -- Go shorter: long sentences give an "um" more room to slip in, so end each thought before it rambles.
• Week 4 -- Own the pause: deliver three points with a deliberate beat between each.

One booster: ask a colleague to flick a quiet signal whenever they catch one. You will never hit zero, and that is fine.