7 Body Language Mistakes to Avoid at Your Next Interview

The Body Language Mistakes That Could Cost You the Job

Your perfectly crafted resume and thoughtful cover letter have landed you an interview.

You have researched the company, practised your responses, and you are ready to impress.

But before you say a word, your body language could already be making or breaking your chances.

The saying “it’s not what you say, it’s what you do” is especially true in a job interview.

Here’s how to make sure your non-verbal communication helps you stand out for the right reasons.

1. Not Walking the Walk

First impressions are made quickly. Many hiring managers form an opinion within seconds of meeting a candidate.

Show confidence by walking in with your shoulders back and head up. Maintain eye contact, smile, and move with purpose. These small actions demonstrate that you are confident and prepared.

Remember, you were invited to interview because the employer already sees potential in you. Let your presence confirm that.

2. Poor Posture

Your posture communicates more than you think. Slouching can make you appear disinterested or unsure, while sitting too stiffly can make you seem tense or nervous.

Sit upright with your back supported, shoulders relaxed, and feet firmly on the floor. As the discussion progresses, lean in slightly to show engagement, but avoid leaning too close. Confident posture conveys assurance and professionalism.

3. Avoiding Eye Contact

Eye contact shows attentiveness, confidence, and respect. Avoiding it can make you seem distracted or unsure of yourself.

Maintain natural eye contact during the conversation, looking away occasionally so it feels comfortable. If you have more than one interviewer, direct your focus to whoever is speaking while acknowledging others.

This balance helps you appear engaged and trustworthy.

4. Fidgeting or Over-Gesturing

Touching your face, playing with your hair, or tapping your fingers can make you look nervous and distract the interviewer from your message.

If you are unsure what to do with your hands, rest them lightly on your lap or use them to gesture naturally when emphasising a point. Keep your phone and other distractions out of sight to help you stay focused.

5. Overstepping Professional Boundaries

Even with today’s more casual workplaces, interviews remain professional settings.

Avoid being overly familiar too soon. Respect personal space, follow your interviewer’s tone and cues, and maintain polite, positive communication. Professional warmth will always make a better impression than over-enthusiasm.

6. Forgetting to Smile

A smile can completely change how you are perceived. It shows confidence, friendliness, and positivity. When you are nervous, it is easy to forget to smile, but appearing tense or serious can create distance between you and your interviewer.

Smiling naturally throughout the interview helps you appear relaxed, approachable, and engaged.

Tips for Online and Video Interviews

Video interviews are now a regular part of the hiring process. Your body language and presentation are just as important on screen as they are in person.

Here are a few ways to make sure you come across well:

• Position your camera at eye level. This creates direct, natural eye contact rather than looking down or off to the side.
• Check your lighting. Keep light in front of you so your face is clear and well-lit.
• Maintain good posture. Sit upright and centred in the frame with relaxed shoulders.
• Minimise distractions. Silence notifications, clear your workspace, and make sure others in your home know you are in an interview.
• Test your setup beforehand. Check your microphone, camera, and internet connection so you can focus fully on the conversation.
• Show engagement. Smile, nod, and use small gestures to demonstrate you are listening.
• Pause before speaking. Allow for a short delay to avoid talking over the interviewer.

Whether your interview is in person or online, body language plays a major role in how you are perceived. The goal is not to act but to be aware of how you present yourself and to make sure your non-verbal cues reinforce your words.

Approach your next interview as an opportunity to connect and communicate your best self. When your confidence, words, and body language align, you leave a lasting and positive impression.

For more interview tips, check out these blogs:

• Interview Tips: Do’s & Dont’s
• Questions You May Be Asked In An Interview
• Questions To Ask In An Interview