The success of an interview doesn’t just depend on what you say; it also matters how you say it and the non-verbal cues you give. Even if you spent hours perfecting your resume and preparing answers to common questions, the wrong body language can undermine your efforts and leave the wrong impression.
From poor posture to lack of eye contact, non-verbal mistakes can make you seem unprepared or uninterested. In this article, we’ll summarize the importance of body language during an interview, explore how to use non-verbal cues effectively, and highlight common mistakes to avoid.
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Why is non-verbal communication important in an interview?
Body language refers to the non-verbal signals we use to communicate, including gestures, posture, facial expressions, and eye contact. In an interview, these cues can reveal confidence, enthusiasm, and engagement—sometimes before you even speak. Employers often look for candidates who appear confident, trustworthy, and interested, making non-verbal communication just as important as your answers.
“Job interviews are inherently subjective,” says Andrew Brodsky, professor of management at the University of Texas at Austin McCombs School of Business and author of PING: The Secrets of Successful Virtual Communication. “Interviewers often rely on gut feelings and personal biases, influenced by factors like how likable or engaged they perceive the candidate to be. Non-verbal cues play a significant role in these perceptions.”
8 body language mistakes to avoid during an interview
While positive body language can boost your chances, negative cues can derail your interview. Here’s what non-verbal actions to be aware of during an interview:
1. Don’t offer a poor handshake
A limp handshake can make you appear unconfident, while an overly firm one might seem aggressive. Aim for a handshake that is firm yet friendly. The same goes for your “digital handshake” in a virtual interview—avoid being disengaged or offering a lackluster greeting, like speaking too quietly, not looking directly into the camera, or giving a half-hearted smile.
2. Don’t slouch
Slouching can make you appear lazy or lacking in confidence. Avoid leaning too far back in your chair or rounding your shoulders forward, which can create a slumped or disengaged posture. Even if you’re feeling nervous, make a conscious effort to sit upright to project professionalism.
3. Don’t avoid eye contact
Failure to make eye contact can make you appear untrustworthy or disinterested. Practice maintaining natural eye contact without staring.
4. Don’t fidget
Classic body language mistakes—like tapping your fingers, shaking your leg, or playing with objects—can distract the interviewer and signal nervousness or boredom. Keep your hands relaxed and in your lap when not gesturing.
5. Don’t cross your arms
This posture can make you look defensive or unapproachable. Keep your arms open and relaxed to convey openness and receptiveness.
6. Don’t overuse gestures
While gestures can enhance communication, overdoing them can be distracting or come off as theatrical. Stick to natural movements that complement your speech.
7. Don’t check your watch or phone
Glancing at the time or your phone suggests impatience or a lack of interest. Ensure your phone is on silent and out of sight for the duration of the interview.
8. Don’t keep a blank expression
A blank or overly serious expression can make you seem unengaged or unfriendly. Use a mix of appropriate facial expressions to convey enthusiasm and understanding.
The right way to use non-verbal communication during an interview
Non-verbal communication can make or break your interview. Here are some actionable tips to get it right:
Make a strong entrance
The importance of non-verbal communication in an interview starts the moment you walk into the room. Stand tall, smile genuinely, and offer a firm handshake to your interviewer—these actions convey confidence and enthusiasm.
In a virtual interview, your entrance is just as important. Try a “digital handshake” by looking directly into the camera, giving a small head nod, and smiling warmly to create an instant connection. Choose a quiet, well-lit space with a neutral background, ensuring your shoulders and upper chest are visible with some empty space above your head. These small adjustments help you appear polished, engaged, and professional from the start.
Maintain good posture
“Bad posture sends the wrong message,” says Adrien Kallel, CEO and co-founder of Remote People. “Don't slouch, it shows a lack of interest.” Sit up straight but remain relaxed. Avoid leaning too far forward or backward, as it can come off as aggressive or disinterested. A balanced posture communicates attentiveness and self-assurance.
Use appropriate gestures
Hand gestures can emphasize your points and make you appear more engaging. Keep them natural and avoid over-exaggeration. Controlled, purposeful movements help convey confidence and clarity. While the interviewer is speaking, nod occasionally to show you're actively listening. But be careful not to overdo it, as too much nodding can come off as insincere.
Make consistent eye contact
Eye contact is a critical element of effective communication. It shows that you're engaged and trustworthy. Aim to maintain eye contact long enough to make a connection, but avoid staring too long, as it could make the interaction uncomfortable.
When it comes to virtual interviews, eye contact can be even trickier. Since webcams are often positioned above the screen, you might appear to be looking off to the side, even when you’re actually making direct eye contact with the interviewer.
“There are more technical solutions to account for these issues such as getting a hanging or stick-on webcam that is in the center of your screen, or using AI tools that will help center your eye contact,” Brodsky says. “There are also more low-tech options such as simply making a point of staring at your webcam instead of the screen or dragging the interviewer's video display so it is located centered and directly under your webcam.”
For extra guidance, read this next: The Importance of Good Eye Contact During an Interview—and How to Nail It
Smile
A warm, genuine smile helps create a positive atmosphere and shows enthusiasm for the role. Smiling can also help you relax, making the conversation flow more naturally.
Mirror the interviewer’s body language
Subtle mirroring of the interviewer’s posture or gestures can build rapport and demonstrate that you’re attuned to the conversation. Be careful to keep it subtle to avoid coming off as imitative.
Align body language with your words
“Most candidates focus on memorizing answers but forget about their body language,” Kallel says. “This costs them jobs. Your non-verbal cues must match your words. If you say you're excited about the role but look bored, the recruiter won't believe you.”
Improving your non-verbal communication for an interview
Preparation can help you manage your body language effectively. Here are some strategies:
- Practice with a friend or mentor. Do a mock interview and ask for feedback on your body language.
- Record yourself. Watching a video of your practice session can help you identify and correct negative habits.
- Stay mindful of your nerves. Deep breathing exercises or power poses before the interview can help calm your nerves and promote confident body language. “Try to meditate before an interview or exercise to let off steam,” says Patricia O’Laughlin, a licensed psychotherapist. “Breathing rapidly or trying to catch your breath during an interview cannot only set off the impression that you are not confident in your abilities, but can also be distracting to you when asking questions.”
- Research the company culture. Understanding the tone and culture of the organization can guide you on the appropriate level of formality in your body language.
Read this next: How to Do a Practice Interview That'll Actually Help You