Public speaking is a powerful tool for delivering messages, inspiring action, and building authority. However, even the most well-prepared speech can be derailed by distracting behaviors that pull attention away from the message. Whether you're addressing a corporate audience, speaking at a conference, or delivering a webinar, avoiding these common distractions is key to keeping your audience engaged and ensuring your words have impact.

Here are ten public speaking behaviors that can distract your audience—and how you can fix them.

1. Overusing Filler Words ("Um," "Uh," "Like")

Filler words are a natural part of speech, but when used excessively, they can make you sound unsure or unprepared. Audiences may start focusing on the "ums" and "uhs" rather than your message.

How to Fix It: Practice pausing instead of using a filler word. Silence is more powerful than "um" and gives your audience time to absorb what you’ve said. Recording yourself or using an app like Toastmasters’ speech analyzer can help you track and reduce filler words over time.

2. Avoiding Eye Contact

Lack of eye contact makes a speaker appear nervous or disconnected. When speakers look at their notes, slides, or a single spot in the room instead of engaging with their audience, they miss a key opportunity to build trust.

How to Fix It: Use the “3-second rule.” Make brief eye contact with individuals in different parts of the room for about three seconds before shifting to another person. This creates a natural flow and makes everyone feel included.

3. Pacing or Fidgeting Uncontrollably

Nervous energy often manifests in pacing aimlessly, shifting weight from foot to foot, or fidgeting with hands, clothing, or a microphone. These movements distract the audience and make the speaker seem unsure.

How to Fix It: Use intentional movement. Walk purposefully when transitioning between points, but avoid excessive movement that doesn’t serve the speech. If you struggle with fidgeting, hold a presentation remote or lightly press your fingertips together to stay grounded.

4. Speaking in a Monotone Voice

A lack of vocal variety makes even the most interesting topic sound dull. If a speaker’s voice remains at the same pitch, volume, and pace throughout, the audience will likely lose interest.

How to Fix It: Add emphasis by varying your tone, speed, and volume. Practice emphasizing key words and using strategic pauses to maintain audience interest. A well-placed change in pitch can add excitement or gravity to a point.

5. Overusing Hand Gestures

Gestures can enhance a speech, but when they’re repetitive, exaggerated, or unrelated to the message, they become distracting rather than engaging. Constantly waving hands, pointing aggressively, or overusing the same gesture weakens a speaker’s presence.

How to Fix It: Use gestures purposefully. A good rule of thumb is to keep movements natural and only use them to reinforce your words. Practicing in front of a mirror or recording yourself can help identify and correct excessive gestures.

6. Reading Directly from Notes or Slides

A speaker who reads verbatim from notes or slides without making eye contact or engaging with the audience appears unprepared or uninspiring. Slides should complement—not replace—the spoken message.

How to Fix It: Use bullet points instead of full sentences on slides and practice enough that you only need minimal notes. Maintain eye contact with your audience and glance at your notes only as a reference, not a script.

7. Talking Too Fast or Too Slow

Speaking too quickly makes it difficult for the audience to process information, while speaking too slowly can make the speech feel dull or drawn out. Either extreme can cause the audience to lose focus.

How to Fix It: Practice speaking at a natural, conversational pace. Use pauses strategically to emphasize key points and give listeners time to absorb information. Recording yourself and listening to your speed can help you adjust accordingly.

8. Ignoring Audience Reactions

A speaker who sticks rigidly to their script without acknowledging audience reactions—whether confusion, engagement, or boredom—risks losing connection with the room. If people seem disengaged or confused, failing to adjust makes the speech less effective.

How to Fix It: Read the room. If you notice confused expressions, slow down and clarify. If the audience seems disengaged, incorporate a question or anecdote to regain attention. Flexibility is key to keeping an audience involved.

9. Apologizing Excessively or Undermining Yourself

Frequent apologies ("Sorry, I’m nervous," "I’m not an expert," or "This might not be interesting") can diminish credibility and make the audience question your confidence. Even minor mistakes don’t require an apology if they don’t disrupt the speech.

How to Fix It: Own your space. Instead of apologizing, pause, take a deep breath, and continue. If you make a small mistake, correct it confidently and move forward without drawing unnecessary attention to it.

10. Misusing Visual Aids

Overloading slides with too much text, using unreadable fonts, or relying too heavily on PowerPoint can distract rather than enhance the presentation. A cluttered slide deck can cause audience members to read instead of listen.

How to Fix It: Follow the "less is more" rule. Use simple, visually appealing slides with minimal text and high-impact images. Keep font sizes large and ensure slides support your points rather than replace them. Tools like Prezi or Canva can help create engaging visuals.

Final Thoughts

Effective public speaking isn’t just about what you say—it’s about how you present it. By eliminating distracting behaviors and adopting intentional, audience-focused strategies, you can enhance your delivery and ensure your message resonates. Whether you’re a keynote speaker, business professional, or aspiring public speaker, being mindful of these common pitfalls will make you a more engaging and confident communicator.