Americans are getting self-conscious about their ‘Valley Girl’ voice — so, like, here’s what they can do about it

Americans are, like, so totally over how we speak — but can we actually stop using them?

Filler words have become so common in everyday conversation that most of us hardly notice them — until someone points them out.

But according to a new study by Preply, a global online language learning platform, Americans are getting increasingly self-conscious about their speech habits, as Google searches for “filler words” have shot up 144% in the last month.

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This insecurity has even turned into a viral online trend. With the “no filler words trend,” Americans are challenging one another to record themselves speaking for 30 seconds to a minute without using those dreaded words.

But filler words aren’t new.

Linguists trace their popularity back to the mid-20th century, when spontaneous conversation began to dominate public life — from radio broadcasts to casual office meetings. Over time, these verbal crutches spread into nearly every corner of communication, fueled by pop culture, social media, and regional slang.

In the 1980s, California’s “Valley Girl” dialect cemented “like” as the go-to hesitation word of an entire generation. Then came “so” — the tech-era transition word that’s now as common in boardrooms as in brunch conversations.

By 2024, according to Preply’s national survey, 98% of Americans admit to using filler words regularly. “Um,” “so,” and “like” were the top three offenders across the country. California led the nation in “like” usage — no surprise there — while 34 states paused with “um” most times.

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“It’s okay to pause rather than fill gaps in speech with words like ‘um,’ ‘like,’ or ‘so.’ Pauses can be a powerful tool in communication, giving listeners time to absorb what you’ve just said,” language expert Sylvia Johnson told Preply.

Beyond filler words, Americans reported other common quirks: talking too fast, over-apologizing, and — yes — swearing too much. A quarter of respondents admitted to “talking too much,” and mumbling ranked high among the most annoying habits to hear in others.

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And these habits can sometimes work together.

 “When we speak too quickly, we tend to use more filler words. By slowing down, we give ourselves more time to find the right word or phrase and reduce the need for fillers,” Johnson said.

Still, not all quirks are bad. More than 80% of people with accents or regional dialects said they’re proud of them, Preply reported. And half of those who’ve lived in a new region or country said they don’t try to change the way they speak to fit in — embracing their linguistic identity.

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However, people aren’t always loud and proud.

The study found that Americans feel their speech habits affect both their careers and relationships. Many said they worry about being judged for their language quirks, especially in professional settings.

About 74% of Americans believe speech habits affect their career prospects, while only 43% say they’ve impacted dating or relationships.

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But not surprisingly, it’s those closest to us — romantic partners, friends, and parents — who were the most likely to correct someone’s grammar or pronunciation.

“Improving speech habits is a journey and not an overnight process. Be patient with yourself and celebrate the progress you make, however small it may seem!” Johnson said.

If you’re ready to break up with “um” and “like,” here are a few expert-backed strategies:

1. Record Yourself Speaking – Play it back and notice patterns. Awareness is the first step toward change.
2. Practice the Pause – Silence feels awkward at first, but it’s powerful. Replace fillers with brief pauses to give yourself (and your listener) time to think.
3. Expand Your Vocabulary – Read more, play word games, or take online classes to give your brain more words to pull from on the fly.
4. Slow Down – Speaking too quickly forces your brain to fill gaps. A calm pace equals confident speech.
5. Reframe Apologies – Swap “Sorry I’m late” for “Thank you for waiting.” It’s a subtle but empowering shift.