If you work full time and take your job seriously, you likely hope to be promoted someday. You show up early, complete assignments on time, often go beyond what your manager expects, and generally do your best. But meeting these basic expectations doesn’t guarantee a raise or advancement. There are other factors—especially nonverbal cues—that influence how others perceive you at work.
Your body language can help or hinder your career. Small habits you might not notice—crossing your arms, slouching, constantly checking your phone—can make you appear defensive, disengaged, or unprofessional. Below are 30 common body-language mistakes to avoid so you present yourself as confident, engaged, and trustworthy at work.
Rolling Your Eyes
Rolling your eyes is overtly rude and dismissive. Even if you feel exasperated, control this reflex. It undermines your credibility and damages relationships.
Invading Personal Space
When speaking with coworkers or supervisors, maintain an appropriate distance. Standing too close can make others feel uncomfortable or threatened. Aim for a comfortable range—roughly three to eight feet—when discussing professional matters to respect personal boundaries and keep interactions productive.
Slouching in Your Seat
Slouching communicates low energy, disengagement, or lack of confidence. Good posture signals alertness and professionalism. If possible, use a standing desk or adjust your chair and desk ergonomics so you sit upright and appear more engaged.
Crossing Your Arms or Legs
Crossed arms, legs, or feet can look defensive or closed off, discouraging others from approaching you. In meetings, keep an open posture to invite collaboration. (A notable exception: when tackling a difficult solo task, some research suggests a slightly closed posture can help you persist—use it selectively and privately.)
Not Mirroring Others
Subtly mirroring the body language of the person you’re speaking with builds rapport. Matching tone, gestures, and posture—when done naturally—helps others feel understood and strengthens connections.
Failing to Make Eye Contact
Avoiding eye contact can come across as insecure or disengaged. Maintaining steady, natural eye contact during conversations fosters trust and shows you’re actively listening and confident in your words.
Staring
While too little eye contact looks evasive, staring can feel intimidating or inappropriate. Aim for balanced eye contact: long enough to show engagement, but with occasional, natural breaks.
Giving a Weak Handshake
A handshake still matters in many professional settings. Pair good posture with eye contact and a firm—though not crushing—grip. A confident handshake sets a positive tone for introductions.
Sneaking into the Room
When you enter a meeting or shared space, acknowledge others with a smile, nod, or brief greeting. Even if you’re late, a quick hello signals respect and awareness of the group.
Looking Bored
Fidgeting, doodling, sighing, or repeatedly checking the time signals boredom and disinterest. Nonverbal cues account for a large portion of communication; if you feel disengaged, take a short break or offer to help a colleague to reset your energy.
Avoid the “Fig Leaf”
Crossing your hands in front of your lower body—sometimes called the “fig leaf” position—looks defensive and uncomfortable. Keep your hands relaxed and visible to appear open and confident.
Doing Nervous Gestures
Habits like cracking knuckles, playing with hair, or biting nails and lips read as anxiety. Ask a trusted coworker to gently point these out if you do them unconsciously. Reducing nervous gestures helps you appear calm and credible.
Leaning on Walls or Furniture
Leaning casually can seem sloppy or disengaged. Stand or sit with good posture—feet shoulder-width apart and core engaged—to convey alertness and authority.
Don’t Forget to Smile
A genuine smile is a simple, effective signal of confidence and approachability. It eases conversations and helps others feel comfortable around you.
Hiding Your Hands
Hiding hands or keeping them in pockets makes you appear less trustworthy. Using open hand gestures with palms visible makes listeners more likely to trust and pay attention to you. Moderate, purposeful gestures support clarity without becoming distracting.
In-Toeing
Sitting with toes pointed inward (pigeon-toed) or otherwise closed-off leg positions can read as tentative or youthful. Keep your posture grounded and balanced to project maturity and confidence.
Eyeing the Clock
Frequently glancing at your watch during conversations suggests impatience or disrespect. Stay present; if you must check the time, do so sparingly and unobtrusively.
Expressing With Exaggerated Gestures
Overly dramatic hand or body motions can come across as unprofessional or anxious. Reserve high-energy gestures for informal moments; in meetings, keep movements controlled and purposeful.
Expressing with High Gestures
As a rule, keep gestures below shoulder level. High, theatrical movements can distract from your message and appear less professional.
Standing “Square to the Camera”
When speaking one-on-one, avoid a full face-off posture that feels confrontational. Angle your body slightly toward the person to create a more natural, collaborative stance.
Facing Too Far Away from the Conversation
If your torso or shoulders aren’t oriented toward the group, you may seem disengaged or disinterested. Turn your body to face the team—if seated, rotate your chair—to show involvement.
Using Your Phone
Unless your role requires frequent phone use, avoid checking it during meetings or conversations. Using a phone while others speak is disrespectful; if you must use it briefly, excuse yourself first.
Being Stingy With Nods and Smiles
Simple nods and brief smiles are powerful signals that you’re listening and engaged. Use these small cues to encourage speakers and show attention.
Consider Voice Tone
How you say something can matter more than what you say. Match your tone and volume to the situation and the people around you. Speaking too softly can seem unsure; shouting can appear aggressive—aim for clear, measured delivery.
Physically Separating Yourself From Others
Keeping too much distance from teammates can suggest you don’t want to be part of the group. Move slightly closer (while respecting personal space) to show openness and willingness to engage.
Small adjustments to your posture, facial expressions, and gestures can dramatically change how colleagues perceive you. Being mindful of these nonverbal signals will help you communicate confidence, build rapport, and improve your chances for professional growth.