Unspoken Signals: Common Body Language Mistakes to Avoid in the Workplace

Which types of body language should be avoided at work?

Be mindful of how your nonverbal communication might come off to others and how it might impact your individual and company success. Here are seven key nonverbal cues to avoid.

1. Inconsistent messages

When someone’s words and expressions don’t match, it can create confusion and make their intent harder to read. In business settings, that mismatch can quickly undermine credibility during conversations, negotiations or performance reviews. Clear, genuine communication, where tone, facial expression and message work together, helps reinforce trust and understanding. Instead of sending mixed signals, express your thoughts clearly and make sure your tone and expressions match your message.

2. Nervousness and awkward hand placement

When you’re frustrated or overwhelmed, where do your hands go? Do you tug at your clothing, touch your face or twirl your hair? Confident professionals avoid these gestures, as they can make you seem uneasy or distracted. Common habits like rubbing your face or neck, fidgeting with your hands, or using the “fig leaf” pose — standing with both hands in front of your groin — can signal discomfort or insecurity.

If you struggle with nervous gestures, consider recording yourself during a practice presentation. Watching your own body language can help you identify and replace these unconscious habits with calm, purposeful movements.

3. Imposing demeanor

You don’t want to appear overconfident or aggressive. Clenched fists, intense eye contact and angry expressions can make co-workers hesitant to share ideas and may push potential partners toward more collaborative alternatives.

In contrast, a composed, confident presence encourages open, much more comfortable interactions in the workplace. This is especially important in an age when workplace conflicts can become serious. According to the Society for Human Resource Management, 61 percent of U.S. workers have personally witnessed or experienced acts of incivility at the office — incidents that can destroy morale and hinder productivity.

Ensuring everyone feels safe and comfortable is paramount. To do so, keep a reasonable amount of personal space (about 18 inches in most professional settings) between you and those you’re speaking with, which helps conversations feel natural and respectful. Genuine, relaxed smiles also shape how others perceive you. Research published in the Journal Evolution & Human Behavior found that smiles rated as more genuine led observers to view people as more trustworthy and cooperative, a reminder that authenticity in even small gestures can leave a lasting impression.

4. Inattentiveness

Crossed arms, eye rolls, constant glances at the clock or phone, or avoiding eye contact altogether can make a person seem disengaged or closed off. These cues suggest disinterest and can discourage collaboration or conversation.

Engagement shows through subtle, consistent signals. One sign of attentiveness is steady eye contact, which often reflects genuine interest in what others are saying. Even small adjustments — like angling your body slightly during a tense discussion — can diffuse pressure while keeping you part of the conversation.

5. Slouching

When you hunch over, you can appear tired, disengaged or unsure of yourself. Posture shapes perception — both how others see you and how you see yourself. Research in the European Journal of Social Psychology found that sitting upright with your chest out increased participants’ confidence in their own thoughts compared with slouched postures, which were linked to doubt and lower self-evaluation.

Good posture helps you occupy your space fully and convey calm assurance. Standing or sitting tall signals readiness and professionalism, reinforcing a sense of confidence that others are likely to notice.

6. Excessive appeasement

Always agreeing with your co-workers or employees might feel safe and polite, but avoiding honest dialogue actually limits creativity and progress. Different viewpoints and experiences help teams think more critically and solve problems from multiple angles. In fact, McKinsey research shows that companies in the top quartile for racial and ethnic diversity are 35 percent more likely to outperform less-diverse peers, a reflection of how a mix of backgrounds and ideas strengthens business decision-making and innovation.

Conversations often feel more constructive when the atmosphere is steady and focused. People notice nonverbal cues — subtle movement, composure and pacing — and those signals quietly influence how ideas are received. When participants appear comfortable and engaged, workplace collaboration tends to stay open, thoughtful and respectful.

7. Exaggerated gestures

Flailing arms and other similar gestures can invade others’ personal space. These exaggerated mannerisms can portray you as one who inflates the truth and is possibly frenzied, which are not ideal traits in the business world. Instead, use controlled gestures within your shoulder width to emphasize key points while maintaining professional composure.

What is body language?

Body language is the unspoken part of communication — the signals you send through your movements, expressions, posture and tone of voice. It’s how you communicate without using words.

These nonverbal cues might be intentional, like making eye contact to show confidence, or more instinctive, like crossing your arms when you’re thinking. Because people tend to focus on what they see as much as what they hear, your body language often helps others interpret your message.

Why is positive body language in the workplace important?

While Albert Mehrabian’s classic research highlighted how much of communication is nonverbal, modern studies continue to show its influence in professional settings. Research from Erasmus University found that when presenters used frequent hand gestures during a pitch, investors were about 12 percent more interested in the idea. The takeaway: Confident, expressive body language can make your message more persuasive and memorable.

Because communication shapes nearly every part of business, using positive body language isn’t just a nice-to-have business skill. It helps you build trust, strengthen relationships and create a workplace where employees and customers feel respected and understood.

Here are a few key reasons why body language is important in the workplace:

• Trust and credibility: Positive nonverbal communication can help you get people in the workplace to trust and respect you, whether they’re supervisors, co-workers, shareholders, clients, customers or anyone else you interact with at work.
• Company reputation: Brand reputation is an important factor for anyone working in a consumer-facing role, since a worker with a “bad attitude” can easily become the catalyst for an irate customer’s negative online review.
• Team morale: Positive body language contributes to a positive work environment. It can uplift team spirits, encourage a culture of empowered employees and reduce productivity-killing stress. 
• Employee engagement: Engaged employees are more productive and committed to their work. Positive body language, such as active listening and enthusiastic responses, shows that individuals are fully present and engaged in their tasks and interactions.

Which types of body language should be avoided during video conferencing?

According to a report by Owl Labs, 38 percent of U.S. employees now have remote work plans or hybrid work arrangements. A 2025 Robert Half survey found a similar trend, with 36 percent of job postings offering remote or hybrid options. With so much daily communication happening through screens, learning how to present yourself well on camera has become a vital professional skill.

Even though most of us are more comfortable on video calls than we were a few years ago, subtle nonverbal habits can still send the wrong message. Since your screen only shows a limited view, gestures, expressions and posture take on extra importance. Practicing good virtual body language, like maintaining eye contact with the camera, sitting upright, and avoiding distractions, helps you appear attentive, confident and engaged.

Unkempt appearance

A disheveled look, like messy hair or a scruffy face, can send the wrong message that you’re not fully engaged in the conversation. While workplace dress codes are generally more relaxed today, maintaining a neat, professional appearance still matters on video calls, especially when meeting with clients or company leaders. Taking a few extra minutes to look polished can also boost your confidence, which naturally comes across in how you speak and carry yourself.

Lack of eye contact

As with in-person nonverbal communication, eye contact is incredibly important over video calls. Eye contact makes you appear more trustworthy and helps you build relationships. But making eye contact can be somewhat challenging via video conferencing, depending on how your webcam is set up. Position your webcam at eye level and place a small arrow or dot near your camera lens as a reminder to look there when speaking.

Poor lighting

Lighting affects mood and productivity in an office setting, but it can also affect virtual meetings. When you’re preparing for an online business call, choose a space with good lighting so others can clearly see your face and expressions. Since facial expressions make up about 55 percent of communication, visibility helps people connect your words with your tone and intent. Natural light in front of you works best, but a simple ring light or desk lamp positioned behind your monitor can also make a big difference in how professional and engaged you appear.

Sitting too close or far from the screen

How you appear in the frame on a video call is just as important as your posture in an in-person meeting. Sitting too close to the camera can feel intrusive and limit your body language, preventing others from seeing gestures that convey warmth and personality.

On the other hand, sitting too far back makes it hard for people to read your expressions. Aim for a balanced setup that shows you from mid-chest up, with your eyes in the top third of the screen. This framing feels natural, professional and helps you maintain a comfortable sense of space.

Fidgeting and touching your face

Whether you’re meeting in person or over video, fidgeting or touching your face can signal distraction or nervousness. These small habits can make you seem unsure of your message. To manage the urge to move, keep a stress ball or small fidget tool out of sight below the camera; it lets you release tension discreetly while keeping your upper body language calm and confident.

Patrick Barnett contributed to this article.