First impressions matter and your body language can speak volumes over your résumé. Even the most qualified candidates can send the wrong message with poor nonverbal cues. From a weak handshake to restless fidgeting, these common body language mistakes can cost you the job. Here’s how to avoid poor body language during your next interview.
Not Starting the Interview With a Handshake
Skipping a handshake can come across as rude or even unprofessional. Even in a post-pandemic world, offering a confident, appropriate handshake sets a respectful tone. It signals that you are engaged and ready to discuss your qualifications. If you’re unsure, follow the interviewer’s lead. Just remember to avoid standing awkwardly or keeping your hands in your pockets.
Limp Handshake
Conversely, offering a limp, weak handshake can also send the wrong message. It suggests a lack of confidence or enthusiasm. You don’t need to go in with a bone-crushing handshake—just offer a firm, steady grip to show professionalism and readiness. Practice with a friend if you’re unsure how it feels. This brief moment of contact can leave a lasting impression, so make sure it’s a good one.
Failing to Make Eye Contact
Avoiding eye contact during an interview can signal nervousness, lack of interest, or even dishonesty. A good rule of thumb is to maintain natural eye contact when listening and answering questions. Looking down or around the room too often can make you seem distracted. Engage with your interviewer and hold eye contact to build connection and trust.
Too Much Eye Contact
Eye contact is essential, but overdoing it can feel intense, uncomfortable, or even confrontational. Staring someone down makes the conversation feel awkward. Aim for a balance. Look away occasionally to break the tension, especially when gathering your thoughts. Your goal is to be attentive and present. Too much eye contact can seem robotic or overly intense. Soft, steady eye contact is ideal.
Poor Posture
Slouching in your seat or leaning too far back may give off a lazy, disinterested vibe. Good posture, including sitting up straight with relaxed shoulders, conveys professionalism, alertness, and confidence. It also helps you breathe better, which in turn helps you speak more clearly. Sit with your feet flat on the floor and stay engaged in your conversation with open, calm energy.
Closed Off Posture
Tightly crossed arms or clasped hands can signal defensiveness or discomfort, even if that’s not how you truly feel. Try to keep your arms and hands relaxed at your sides or gently resting in your lap. An open posture not only makes you appear more approachable and confident, but it also helps the conversation feel more natural and inviting.
Poker-Face
Sporting a flat, unreadable expression throughout the interview can make you appear disengaged or disinterested. Show genuine reactions, such as nodding, smiling, or raising your eyebrows slightly when it’s appropriate. You don’t have to overact, but letting some personality and warmth through your facial expressions will make you more memorable and relatable to your interviewers.
Excessive Fidgeting
Constantly adjusting your clothes, tapping your foot, or playing with a pen can distract from your answers, making you seem anxious or disinterested. If you tend to fidget, keep your hands calmly folded or resting on the table. Practice staying still during mock interviews to build comfort and minimize these unconscious habits.
Creeping Too Close
Respecting personal space is paramount during an interview. Sitting or standing too close can make the interviewer uncomfortable. Maintain a respectful distance—about two or three feet is sufficient. This feels far less invasive than hovering close. Lean in slightly when listening to show you are engaged, but avoid invading their personal space. Professional settings require awareness of your energy and space.
Nodding Excessively
While nodding shows that you’re listening, overdoing it can seem insincere or overly eager. If you nod too frequently or too quickly, you may appear to be trying too hard to agree. Instead, offer slow, thoughtful nods to show genuine interest. Pair this with affirmations like “I see” or “that makes sense” to bolster your communication.
Looking Distracted
Letting your eyes wander, glancing at the clock, or gazing out the window can signal boredom or a lack of interest. Even if you’re thinking about your next answer, try to stay visually present with the person across from you. Focus on them when they’re speaking, and remain mentally engaged. Your attention is part of your professionalism.
Talking With Your Hands Too Much
Hand gestures can help emphasize your words. However, if you are overly animated, these movements can become distracting. Excessively waving, pointing, or chopping the air may divert attention from your message. Keep your gestures minimal and purposeful. Natural hand movements are fine—just ensure they support your communication without hijacking your point.
Pulling Out Your Phone
Under no circumstances should you pull out your phone during an interview. Even a quick glance at your phone is a major faux pas, displaying a lack of respect and focus. Silence and stow away your device before you enter the building. If you need it to reference your portfolio or review your résumé, mention it upfront and use it sparingly.
Forgetting to Mirror
Mirroring the body language of the person you’re conversing with is an effective technique to make them feel more comfortable. It works in interviews, too. Subtly mirroring the interviewer’s body language can help establish rapport and connection. If they lean forward, consider leaning forward slightly as well. If they smile, return the gesture. Don’t mimic every move; simply align with their body language and social cues.
Walking in and Out Without Confidence
Your entrance and exit set the tone and contribute to the final impression. Walk in with upright posture, a friendly smile, and a confident step. Avoid dragging your feet or rushing out. When the interview ends, thank the interviewer sincerely, maintain eye contact, and leave the room with the same composure you entered it with. This demonstrates professionalism until the very end.
