How to Speak Clearly & With Confidence | Matt Abrahams

Andrew Huberman

Nov 17, 2025

Episode description

My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact.Episode show notes: https://go.hubermanlab.com/1XH0mvbThank you to our sponsorsAGZ by AG1: ⁠https://drinkagz.com/hubermanEight Sleep: ⁠https://eightsleep.com/hubermanBetterHelp: ⁠https://betterhelp.com/hubermanJoovv: ⁠https://joovv.com/hubermanMateina: ⁠https://drinkmateina.com/pages/store-locatorFunction: ⁠https://functionhealth.com/huberman Follow Huberman LabInstagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlabX: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-hubermanWebsite: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletterMatt AbrahamsPersonal website: https://mattabrahams.comPodcast website: https://www.fastersmarter.ioAcademic profile: https://www.gsb.stanford.edu/faculty-research/faculty/matt-forrest-abrahams Books: https://amzn.to/3XvR20vYouTube: https://www.youtube.com/@ThinkFastTalkSmart Instagram: https://www.instagram.com/thinkfasttalksmartTikTok: https://www.tiktok.com/@thinkfasttalksmartFacebook: https://www.facebook.com/profile.php?id=61581999404036LinkedIn: https://www.linkedin.com/in/maabrahams Threads: https://www.threads.com/@thinkfasttalksmartX: https://x.com/TFTSThePodTimestamps00:00:00 Matt Abrahams 00:03:21 Public Speaking Fear, Status; Speech Delivery 00:05:36 Speech, Connection, Credibility; Authenticity 00:09:05 Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise 00:13:13 Sponsors: Eight Sleep & BetterHelp 00:15:40 Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion 00:19:18 Visual vs Audio Content, Length, Detail 00:23:19 Understanding Audience's Needs, Tool: Recon – Reflection – Research 00:24:25 Judgement in Communication, Heuristics 00:27:33 Questions, Responding to the Audience, Tool: Structuring Information 00:31:34 Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal 00:39:09 Movement, Stage Fright, Content Expertise 00:42:54 Sponsors: AGZ by AG1 & Joovv 00:45:34 Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns 00:50:32 Linear vs Non-Linear Speech, Tool: Tour Guide Expectations 00:53:21 Develop Communication Skills, Audience Size, Tools: Distancing; Practicing 01:01:43 Tool: Improv & Agility; Great Communication Examples; Divided Attention 01:09:36 One-on-One Communication vs Public Speaking 01:11:00 Sponsor: Mateína 01:12:00 Neurodiversity, Introverts, Communication Styles; Writing & Editing 01:16:30 Calculating Risk, Tool: Violating Expectations & Engaging Audience 01:21:20 Authenticity, Strengths, Growth & Improv 01:23:23 Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence 01:30:32 Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers 01:34:29 Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep 01:40:08 Conversation Before Speaking; Delivering Engaging Speeches 01:42:56 Sponsor: Function 01:44:43 Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones 01:51:30 Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic 01:56:04 Quiet But Not Shy, Extroverts; Social Media Presence 02:00:25 Martial Arts, Sport, Running, Presence & Connection 02:04:16 Apologizing; Communication Across Accents & Cultures 02:07:36 Interruptions, Tools: Paraphrasing; Speech Preparation 02:10:57 Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation 02:13:19 Omit Filler Words, Tool: Landing Phrases; Time & Storytelling 02:16:52 Asking For a Raise; Poor Communicators & Curiosity; Memorization 02:19:49 Pre-Talk Anxiety Management; Acknowledgements 02:23:47 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter#HubermanLab #HubermanLabPodcast #SpeakingSkills #CommunicationSkillsDisclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Disrupt self-judgment with improv game practice

Practice pointing at objects and calling them something they are not to disrupt the habit of self-judgment and free up cognitive bandwidth.

#mindfulness

Practice public speaking with virtual reality tools

You can use virtual reality tools to practice presentations in front of a simulated audience to desensitize yourself to the experience.

Cool your palms to manage blushing and anxiety

To manage physical anxiety symptoms like blushing and perspiring, hold something cold in your hands before speaking, as your palms act as thermoregulators for your body.

#anxiety

#cold-therapy

Enhance sleep quality with AGZ nightly drink

The new AGZ nightly drink contains magnesium threonate, theanine, glycine, saffron, and valerian root to improve sleep quality and depth.

#sleep

#supplement

Journal daily to enhance communication skills

To become a better communicator, spend one minute every night writing down what went well and what didn't in your communication that day, and review it weekly.

#journaling

Practice complete phrases to eliminate filler words

To reduce filler words like "um," practice ending your phrases completely out of breath, which forces a natural pause as you inhale.

#habits

Avoid memorizing speeches to reduce cognitive load

Memorizing a speech burdens your cognitive load, as you're constantly comparing what you planned to say with what you're actually saying.

#routine

#stress

Engage audience with questions to regain focus on stage

If you forget what to say, you can buy yourself time to think by asking the audience a question, such as "How can you apply what we've just discussed to your life?".

Use eye movements to fall back asleep

If you wake up at night, you can help yourself fall back asleep by keeping your eyes closed and slowly moving them side-to-side, up-and-down, and in circles to engage your vestibular system.