Psychologists have long emphasized that it takes only a few to several seconds to form an opinion about a newly met person. Meanwhile, researchers from Princeton proved that we need only one-tenth of a second to assign certain traits to someone based on their facial appearance. In other words – before the examiner starts analyzing the accuracy of arguments, and before the recruiter reviews our competencies, their brain is already making a quick, unconscious judgment.
In this short time, nonverbal signals play a special role:
● Posture when standing and sitting – an open and upright posture suggests self-confidence, while a closed or slouched one suggests that the person feels insecure.
● Eye contact – looking someone in the eye is perceived as a sign of honesty and engagement, avoiding it may raise doubts.
● Facial expression – a natural smile opens the conversation and eases tension, while a lack of expression can easily be read as distance.
● Appearance – neatness and attention to detail signal professionalism and respect for the situation.
To cope with the overwhelming number of stimuli from our surroundings, our brain relies on simplified thought patterns. These are called heuristics – quick mental shortcuts that allow us to instantly associate new people and situations with certain traits. They save energy, but at the same time risk making evaluations superficial and full of stereotypes. This mechanism applies to everyone, including lecturers and recruiters, who, despite their professional roles, are subject to the same psychological principles. Understanding how they work explains why nonverbal signals so strongly influence our image in the first moments of a meeting.
The attribution error is one of the most common tricks of our mind. It means we tend to explain other people’s behavior by their character rather than by circumstances. If someone gives short answers during a meeting, it’s easy to assume they are rude, while in fact, they might simply feel unwell. Similarly, when a student forgets part of their presentation, we are inclined to think they are completely unprepared – instead of noticing that they came straight from a night shift at work. These shortcuts seem convenient, but they often lead us astray.
Stressful situations, such as exams or meetings with a recruiter, are fertile ground for this mechanism. A candidate under pressure may speak faster than usual, avoid eye contact, or lose their train of thought. These are natural reactions to stress, but the person assessing them may easily interpret them as a lack of knowledge or competence. As a result, momentary nervousness is treated as a permanent personality trait, and the candidate’s real skills are pushed into the background.
This mechanism is based on a simple pattern – the easier it is to recall an example of something, the more frequent and probable it seems. That is why many people fear airplanes more than cars, even though flying is statistically safer. The image of a plane crash stays in memory much stronger than daily news of car accidents, so the perception of risk becomes disproportionate.
A similar effect appears during recruitment. If the media repeatedly state that younger generations of employees are “disloyal and difficult to work with,” a recruiter meeting someone just entering the job market may instinctively fit them into this picture. Such beliefs are deeply ingrained in memory and thus easily influence evaluations – even if the specific person has nothing to do with them. In practice, this means that sometimes we are judged not by our own actions, but by harmful patterns embedded in the interlocutor’s mind. On the one hand, it is a clue as to which signals may work against us, and on the other – a reminder that part of the negative reaction comes from cognitive limitations, not our real shortcomings.
Another mental shortcut is the representativeness heuristic. It consists of evaluating new people and situations by comparing them to images rooted in our minds. These may be stereotypes or prototypes – ideas of the “ideal student” or the “ideal candidate for this position.” Such patterns include not only knowledge and skills but also manner of speaking, appearance, or gestures. If someone deviates from this scheme, they often encounter a less favorable judgment, regardless of actual competence.
Imagine a candidate applying for an internship in a large financial company who shows up in sneakers and a colorful hoodie. Even if they are excellent with numbers and have strong analytical thinking, their image contrasts too much with the established picture of a corporate employee. The recruiter, guided by this schema, is quicker to deem them “a poor fit” rather than focus on the content of the conversation. In this way, a superficial impression can overshadow real skills and weaken evaluation.
Since we already know that the first moments of a meeting shape opinions and that nonverbal signals matter greatly, it is worth treating body language as support. A few consciously developed habits – from posture to gestures – can make us perceived as confident and trustworthy. This effort pays off not only during exams or job interviews but also in everyday functioning at university and in professional life.
The face is the part of the body that receives the most attention during a meeting, which is why it is so significant in nonverbal communication. Eye contact is one of the strongest signals of building trust. A few seconds of eye contact show confidence and sincerity, while avoiding it suggests embarrassment. However, staring too intensely may cause discomfort and be seen as intrusive. The most natural is balance – we look the other person in the eye for a moment, then shift our gaze to notes or another neutral point. This way the signal is clear without creating tension.
A smile works in a similar way. At the very beginning of the conversation, a slight upward curve of the lips can break the ice and create a friendly atmosphere. This gesture shows openness and composure, even if we feel stressed inside. It is not about a broad grin – a subtle, natural smile is enough to give the face a warm, approachable expression.
What we wear to a meeting serves as a business card – it shows our attitude toward the situation, expresses respect for the interlocutor, and shapes the image of professionalism. Appropriate clothing also affects how we feel. When we feel comfortable and appropriate in it, it is easier to gain confidence and ease. Expensive brands or fancy cuts are not necessary – what matters is that the clothing emphasizes preparation and the seriousness of the moment.
The safest choice is simple cuts and neutral shades. Calm colors – such as shades of blue, light grays, white, or sandy beige – give an elegant effect and do not draw excessive attention. For women, good choices include a blouse with a knee-length skirt, fabric trousers, or a classic dress paired with a jacket. Men can opt for a long-sleeved shirt and straight-cut trousers, and depending on the occasion, add a blazer, light sweater, or suit. Details complete the whole – polished shoes or practical bags determine not only how others perceive us but also whether we feel comfortable ourselves.
● Check in advance what you truly feel comfortable wearing. A few trial outfits in front of a mirror allow you to quickly assess whether a given style adds confidence and looks appropriate for the occasion. Remember that both women’s and men’s clothing offer a wide range of solutions – from very formal to more casual. This makes it easy to find a version that fits the nature of the meeting while letting you feel natural.
● Dress for the season. On hot days, lightweight, breathable fabrics will help prevent overheating. In winter, choose warmer materials and layers – for example, a blazer over a sweater or a wool jacket. This way you’ll stay elegant and comfortable.
● Think about what you bring with you. For a job interview, it is best to keep documents in a briefcase or a bag that fits an A4 folder. This practical solution helps avoid awkwardness when you need to shake hands with the recruiter and manage loose sheets at the same time.
● Plan your outfit the day before. Make sure all items are clean, ironed, and fit well. Clothes that are too tight or too loose not only detract from elegance but also cause discomfort, which the interlocutor easily notices.
● Be mindful of accessories. Subtle jewelry and a light fragrance are good accents, but strong perfumes or excessive ornaments distract attention and may overshadow what you want to convey.
The way we position our body while sitting or standing sends signals even before we say the first word. Posture instantly tells a story about our mood – it shows energy, engagement, and the degree of self-confidence. Straightened back, pulled-back shoulders, and a raised head make us look open and ready to act. Interestingly, the benefits go both ways: research shows that such a posture not only inspires trust in others but also boosts our own sense of strength. Scientists from the University of Auckland found that sitting upright improves mood, raises self-esteem, and reduces anxiety. On the other hand, slouching, crossing arms, or hiding hands in pockets creates a barrier and may suggest distance or lack of confidence.
Keep in mind a few simple rules that help support your message:
● Maintain a stable position – it’s best to place your feet firmly on the floor instead of tucking or crossing your legs. This adds a sense of calm and control.
● Breathe calmly and evenly – smooth breathing helps maintain an upright posture and has a calming effect.
● Keep your head straight – avoid constantly lowering it, which may create the impression of insecurity.
● Maintain a natural rhythm of movement – small, calm gestures look better than overly stiff or theatrical movements.
● Avoid excessive “freezing” – complete lack of gestures and a rigid posture may seem artificial, so it’s better to allow your body some subtle dynamics.
Conscious use of body language is a skill that brings results both at university and at work. Oral exams, thesis defenses, recruiter meetings, or regular professional interactions – in each of these situations, the way we present ourselves strongly affects how our competencies are perceived. It’s not about artificially playing a role but about understanding that the body is part of communication and can strengthen our message. An upright posture, conscious eye contact, well-chosen clothing, and consistent gestures build the image of a person who seems confident, reliable, and trustworthy.
Sources:
● Modivo
● Psychology, OpenStax Poland textbook
● How Many Seconds to a First Impression? – Association for Psychological Science – APS
● Nonverbal Behaviors “Speak” Relational Messages of Dominance, Trust, and Composure – Burgoon Judee K., Wang Xinran, Chen Xunyu, Pentland Steven J., Dunbar Norah E.
● Do slumped and upright postures affect stress responses? A randomized trial – Shwetha Nair, Elizabeth Broadbent, Nathan Consedine
● Seeing Beyond Eye Contact: Nonverbal Communication Strategies in Interviews | National Career Development Association (NCDA)
Article prepared in collaboration with a partner of the service.
Author: Joanna Ważny
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