If body language speaks louder than words, eye contact during an interview is one of the most powerful nonverbal signals you can send. It might seem like a small thing, but it’s actually a huge part of how you communicate, telling the interviewer a lot about you before you even say a word.
In this article, we’ll discuss the importance of good eye contact during an interview and how to use it effectively (without making it a staring contest). We’ll share tips for different types of interviews and explain what to do if you're getting no eye contact from the interviewer (it happens—but it’s probably not personal).
Is eye contact important in an interview? Yes—here’s why
“Eye contact is a powerful nonverbal communication tool in job interviews,” says career and communication coach Dawid Wiącek. “When used effectively, it can demonstrate confidence, engagement, and authenticity, and these are qualities that many employers value highly.”
Research supports the importance of eye contact in interviews, especially when making a strong impression. One study on video interviews found that slight changes in where you look usually won’t hurt your chances. However, looking off to the side horizontally can make you seem less hireable. It also makes you come across as less present, which can lower your rating. While you don’t need perfect eye contact, a lack of it can make the conversation feel less personal, which could hurt your chances.
Avoiding eye contact altogether can make you seem nervous, disinterested, or in a rush and may affect your performance in the job interview, even if you’re fully qualified for the role. Done right, eye contact strengthens the connection, showing you’re engaged and serious about the opportunity.
“Looking at the other person shows you’re actively listening when they speak,” Wiącek says. “It also shows confidence when you're presenting your stories, metrics, and qualifications. It’s a shortcut way of saying, without any words: ‘I’m here, I’m fully present, I’m engaged, and I'm taking this conversation seriously because I'm potentially committed to the job opportunity at hand.’”
Another study shows that direct eye contact increases emotional arousal and tends to spark positive feelings in the other person. This means that eye contact doesn’t just help with connection—it actually triggers positive emotions.
How much eye contact is too much in a job interview?
Now that you know why eye contact is important in an interview, it’s also critical to know that, naturally, there’s a balance.
“It can feel overwhelming or insincere when overdone,” Wiącek says. “Maintaining constant, unbroken eye contact can perhaps come across as aggressive or intimidating, like a staring contest—but without all the fun.”
On the other hand, too little might give the impression you’re uncomfortable or not paying attention. The key is knowing the right way to use eye contact in an interview.
Try the 50-70 rule
What is the 50-70 eye contact rule? It suggests maintaining eye contact about 50-70% of the time during a conversation to come across as confident and engaged, without making the interaction feel forced or uncomfortable.
“The key here is to find a natural rhythm—engage with eye contact when making important points or showing active listening, but allow for natural breaks when referencing notes or briefly looking away in thought,” Wiącek says.
And remember, it's a two-way street. For instance, if the interviewer shifts their gaze momentarily, it doesn't necessarily mean something is wrong—they could simply be processing your answer.
“I [often] find my eyes drifting off screen, particularly when I'm passionate about a particular point,” he says, sharing his own experience. “It’s as if I lose myself in the moment. But it’s OK, because soon enough I find myself drawn back to the person or people on the other end of the conversation, especially if it’s in person or via videoconferencing.”
The best approach? Stay engaged, read the room (including tone, body language, and the conversation itself), and let your eye contact feel natural.
How to improve your eye contact in an interview
Eye contact can feel tricky, especially when nerves are involved. However, with the right approach, you can master this skill.
“People with social anxiety or significant nervousness truly need to find their own comfortable approach to eye contact,” Wiącek says. “What works for one candidate may not work for another.”
With that in mind, here are some practical techniques to try:
Practice in low-stakes conversations
The best way to train your eyes to engage naturally is through practice. Many candidates overthink their verbal answers and forget about nonverbal cues like eye contact, body language, and energy levels.
To improve, “practice in low-stakes situations first—maybe try it during casual conversations with friends or family, or with a mentor or coach,” Wiącek says. Mock interviews—simulated interview sessions—can also help by offering a safe space to practice not just your responses but your body language and eye contact too.
Try the bridge of the nose technique
If direct eye contact feels overwhelming, try the “bridge of the nose” technique. “This involves focusing on the area between the interviewer's eyes, which can feel less intense because you're not staring directly into their eyes—but to the other person, it might appear the same,” Wiącek says.
This trick can help ease anxiety while still giving the impression of solid eye contact. As your comfort grows over time, you can gradually increase direct eye contact.
Use the triangle technique
Another way to make eye contact feel natural and dynamic is to subtly shift your focus between the interviewer’s eyes and mouth. This creates a natural movement, rather than holding an unbroken gaze.
This technique is especially useful for panel interviews, where shifting between different interviewers can make the interaction feel more natural and fluid.
Blink and nod to avoid an unnatural stare
Maintaining a steady gaze doesn’t mean freezing in place. Small, natural movements—like blinking and nodding—help keep the interaction engaging and comfortable. “It’s also OK to look away naturally, particularly when you’re thinking or referencing notes,” Wiącek says.
Tips for maintaining eye contact during video interviews
Virtual interviews can make eye contact tricky because looking at the interviewer’s face on your screen doesn’t actually appear as eye contact to them. “In virtual settings, eye contact would be the equivalent of looking directly at your camera, even though this feels less natural than looking at the interviewer's face on your screen,” Wiącek says.
Here are other tips that will help you create more natural eye contact during a video interview:
- Use external tools to help. Some professionals use small clip-on cameras that sit in the middle of their screen, allowing them to maintain eye contact without losing sight of the interviewer’s face.
- Turn off self-view. If you tend to check your own video too often, hiding your self-view can help keep your focus on the conversation.
- Account for technical delays. Internet lag can make eye contact feel slightly off. A short pause after speaking can prevent accidental interruptions and make your responses feel more polished.
Read this next: 20 Best Video Interview Tips That Will Land You the Job
How to keep eye contact balanced in group interviews
Keeping eye contact becomes even more complex when multiple people are involved. The key is to distribute your eye contact naturally, making sure everyone feels included.
Here’s how to engage a group:
- Start with the person who asked the question. When you’re answering, make sure to look at the person who directed the question to you.
- Gradually shift your gaze. As you expand on your answer, make brief eye contact with the other panelists to keep everyone engaged.
- Avoid “locking in” on one person. Staring at a single interviewer the entire time may make others feel excluded. Aim for a balanced distribution of eye contact.
Pro tip: Pay attention to how panelists use eye contact among themselves. “If it's a panel interview, quick glances between the panel members could mean that they’re mindful of time, that they’re on the same page, or that they’re trying to get clarity around which areas they should explore further,” Wiącek says.
Read this next: 16 Quick Tips That'll Help You Stand Out in a Group Interview
No eye contact from the interviewer? Possible explanations
Eye contact is often seen as a sign of engagement, but what if the interviewer is the one avoiding it? Before assuming the worst, remember that their lack of eye contact may have nothing to do with you. “There could be many reasons for this behavior, from good to innocuous to not so good,” Wiącek says.
Here are a few possible explanations:
- They’re taking notes. This is actually a good sign because it means they’re documenting your responses, which could indicate strong interest. Some recruiters even mention upfront that they'll be taking notes.
- They’re following a structured interview format. Many companies use standardized question lists, so the interviewer may be reading from a script rather than making frequent eye contact.
- They may be distracted. While this isn’t ideal, some interviewers multitask during virtual or in-person interviews, especially if they’re hiring for multiple positions.
- They have their own comfort level with eye contact. Personal habits, cultural differences, or even neurodivergence can affect how someone engages in eye contact. “Neurodivergence is not just limited to candidates; let’s remember that interviewers are people too,” Wiącek says.
How to engage an interviewer who seems disengaged
If the interviewer avoids eye contact, don’t let it shake your confidence. Instead, try these strategies recommended by the communication coach:
- Adapt to their style—within reason. If they have low energy, you don’t need to mirror that, but you might want to slightly adjust your own energy to keep the conversation dynamic.
- Use your voice and body language to stay engaged. A confident tone, good posture, and expressive gestures can make up for the lack of eye contact.
- Focus on delivering clear and thoughtful answers. If eye contact is minimal, your best bet is to make sure your responses are direct, well-structured, and engaging.
Ultimately, keep in mind that you can still make a strong impression, even if eye contact isn’t perfect. Stay focused on the conversation, adjust your approach if needed, and your skills and message will still come through.
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FAQs
What does eye contact show the interviewer?
Eye contact signals confidence, engagement, and active listening. It helps establish a connection with the interviewer and shows that you’re present in the conversation. However, eye contact alone won’t make or break your interview—your responses, body language, and overall energy matter just as much.
Do I make eye contact 100% of the time?
No, you shouldn’t. Staring too much can feel unnatural or even intimidating. Instead, aim for a balanced approach—maintaining eye contact when speaking and listening, but also allowing natural breaks to glance away as you think or take notes.
Can you wear sunglasses to a job interview?
Unless it’s for medical reasons (such as light sensitivity), wearing sunglasses to an interview is not recommended. It can create a barrier between you and the interviewer, making it harder to build rapport. If you need to wear tinted lenses for health reasons, consider briefly explaining it at the start of the interview.
Why does the interviewer stare at me when I answer?
Some interviewers maintain strong eye contact as a way to show interest and assess your confidence. Others may do it unintentionally. If their gaze feels intense, you can use techniques like the triangle method (shifting focus between their eyes and mouth) to make it feel more natural.
Where to look during a Zoom interview?
The best approach is to look at the camera when speaking—this creates the illusion of direct eye contact. However, it’s fine to glance at the screen to read the interviewer’s reactions. Turning off your self-view to avoid distractions and stay focused on the conversation can also help.