You may as well use them correctly. This, from the University of Baltimore—
But, according to the experts, there’s still a right and wrong way to use them. Fraundorf recommends you try to use only a few when you talk, noting that too many can make comprehension harder. And Steven D. Cohen, assistant professor of communication at the University of Baltimore, suggests you use “like” and “I mean” as fillers instead of “uh” or “um.” People tend to be more forgiving of words that suggest contemplation as opposed to words that draw attention to a loss for words. Cohen also points out that filler words used in the middle of a sentence are less likely to be noticed, and a silent pause may be the best form of filler if you’re looking to have a dramatic impact on your listeners. If you want to read more on the benefits of filler words, check out the link below.