Using awareness training to decrease nervous habits during public speaking

Spieler et al. (2017) worked with college students who filled speeches with “like,” “um,” and tongue clicks.

The team first taught each student to notice when the filler happened. After that, the students gave short talks while the experimenter tallied the habits on a clicker.

Booster sessions were added later to keep the gains alive.

Awareness training alone cut the verbal fillers to near-zero.

Without the boosters, the old habits crept back. With one quick refresher, the low rates returned and even held when a small audience watched.

Capio et al. (2013) showed the same awareness step can shrink tics in a boy with Tourette syndrome. Together, the two studies say “just noticing” works across very different behaviors and diagnoses.

Sobsey et al. (1983) proved a one-hour booster can rescue fading parent skills. Spieler et al. repeat that recipe for public-speaking habits, showing brief follow-ups are a cheap way to make first-training gains stick.

Higgins et al. (1992) used biofeedback to lower heart-rate reactivity and saw the stress drop carry over to new tasks. Spieler’s verbal-awareness method mirrors that self-monitoring logic, but for words instead of heartbeats.

If you coach teens or adults through job interviews, class talks, or staff trainings, start with a 5-minute awareness drill. Count their “ums” out loud, then let them count along. Schedule a quick booster a week later; one session is enough to lock it in. You get smoother speech without lengthy packages or expensive gear.