When it comes to job interviews, a strong resume, a compelling personal statement, and thoughtful responses during the Q&A session can significantly improve your chances of landing the role.

However, your body language and subtle gestures might work against you. These minor behaviors—whether intentional or not—can convey essential messages, some positive and others negative. Most of the time, we may not even realize these habits exist.

Seemingly harmless actions such as frequent blinking, twirling a ring, or fiddling with your hair can leave a lasting impression on the interviewer. Isabel Schuermann, an image consultant and etiquette trainer based near Frankfurt, explains, “Your body is constantly communicating, even if unconsciously.”

For instance, avoiding eye contact might signal untrustworthiness, while inwardly pointed toes could suggest a lack of confidence.

Two executives once sought coaching to refine their interview skills and, upon reviewing their mock interviews, discovered they were “serial nodders.” Career coach Janice Burch, based in Milwaukee, Wisconsin, recalled, “It was astonishing to see both executives nodding almost 300 times during a 30-minute session.”

As part of her role in helping clients advance their careers, Burch often highlights unnoticed habits and gestures.

The good news is that you can address and correct these behaviors. The first step, as shown by the executives, is to recognize the problem. However, managing quirks can become more challenging when nerves come into play.

Here’s how to handle these habits:

Acknowledge Your Quirks

Once you identify your quirks, take proactive steps to address them. Practice role-playing scenarios to simulate conversations with an interviewer until you can manage nervous gestures effectively. For instance, avoid spending too much time fidgeting with your hands or staring downward during the interaction. Some experts even suggest openly acknowledging your habits when they appear.

Daniela Lehmann-Stein, HR leader at Nielsen in Frankfurt, avoids creating a mental checklist to evaluate candidates’ quirks. Instead, she focuses on understanding how applicants handle distractions during interviews.

“Authenticity is crucial,” she explains. “If someone portrays themselves as open but sits with tightly closed arms and shoulders, it creates a contradiction. However, you are not actively seeking inconsistencies in candidates’ behavior.”

Being upfront about visible habits can make a strong impression. For example, if blushing when nervous is a concern, you could say, “Even though you are blushing, You have proven your resilience in high-pressure situations.” This approach shifts the focus away from the reaction itself.

If a quirk cannot be hidden, humor can help diffuse its impact. Lehmann-Stein encourages candidates to embrace self-awareness and confidence. A lighthearted approach can turn potential weaknesses into moments of authenticity.

Psychological Factors

Nervous gestures often stem from psychological causes. For instance, inadequate preparation might lead to feelings of insecurity, manifesting as distracting habits. Burch notes that clients often overcome such behaviors by thoroughly preparing for interviews, significantly enhancing their overall performance.

Schuermann emphasizes that the overall impression left on the interviewer is far more impactful than isolated gestures. What matters is how you showcase your skills and personality in alignment with the company’s image.

Overall Presentation

A holistic approach, like Schuermann’s, considers the broader context of gestures rather than focusing on individual habits. “You shouldn’t interpret a single gesture in isolation but instead analyze it alongside four or five behavioral cues,” she advises.

Common Interview Distractions to Avoid

- Excessive Nodding: Occasional nodding shows agreement, but overdoing it might suggest insincerity.

- Leg Fidgeting: Crossing your legs is acceptable, but constant leg movements signal anxiety or lack of confidence.

- Lip Biting or Pursing: This can indicate poor preparation or frustration.

- Wandering Eyes: While intense staring can be uncomfortable, aimless gazing can imply disinterest. Balanced eye contact shows sincerity.

- Relaxing Too Much: Actions like rolling your neck may seem unprofessional during an interview.

Schuermann, passionate about body language, recently incorporated micro-expression analysis into her interview techniques. She might ask questions like, “we noticed your expression—does it reflect hesitation about something?” This method fosters meaningful dialogue about genuine concerns.

Ultimately, hiring decisions rely on multiple factors. Reflecting on her HR experience at Deutsche Bank in Frankfurt, Schuermann shared, “Successful candidates not only demonstrate technical excellence but also possess exceptional interpersonal skills, leadership qualities, and effective communication abilities.”