Mastering Eye Contact in Job Interviews: What the Research Really Says
Eye contact may seem like a small detail in an interview, but it plays a surprisingly powerful role in how you're perceived and whether you land the job. Research consistently shows that effective eye contact can signal confidence, trustworthiness, and engagement, while poor eye contact can undermine even the strongest answers.
Why Eye Contact Matters in Interviews
According to a CareerBuilder survey, 67% of hiring managers cite poor eye contact as one of the most common nonverbal mistakes candidates make. Another third of interviewers say that avoiding eye contact is a major red flag. On the flip side, candidates who maintain consistent, natural eye contact tend to receive higher ratings from interviewers and are more likely to be recommended for hire.
A study published in the Journal of Applied Psychology found that candidates who maintained consistent eye contact during interviews were rated as more competent and were more than twice as likely to be recommended for hire compared to those who avoided it. (Source: Journal of Applied Psychology)
Another study on virtual interviews revealed that candidates who looked directly at the camera during key moments received 22% higher ratings than those who looked at the screen. (Source: Journal of Business and Psychology)
How Much Eye Contact Is Ideal?
Experts recommend the “50/70 rule”:
Maintain eye contact 50% of the time while speaking
Maintain eye contact 70% of the time while listening
This creates an overall balance of about 60% eye contact—enough to convey interest and confidence, without veering into the territory of staring. The sweet spot for holding someone's gaze is usually 4 to 5 seconds before briefly glancing away.
Eye Contact in Virtual Interviews
Maintaining eye contact over Zoom is trickier. If you look at the interviewer’s face on your screen, it appears to them that you're looking down. But if you look directly into the webcam, you appear more engaged.
In a virtual interview, looking directing at the camera when speaking or listening can create the illusion of eye contact. Try elevating your webcam to eye level or a bit above that.
One study found that candidates in virtual interviews who maintained simulated eye contact were rated as significantly more persuasive and trustworthy than those who did not. (Source: Journal of Business and Psychology)
What Eye Contact Communicates (and What It Doesn't)
Research shows that people who maintain appropriate eye contact are seen as more:
Confident
Trustworthy
Competent
Too little eye contact can come off as insecure or inattentive. But too much, especially unblinking, fixed eye contact, can feel aggressive or awkward. The goal is a natural, steady gaze that reflects your interest in the conversation.
Cultural and Personal Considerations
Eye contact norms aren’t universal. In many Western cultures, direct eye contact signals honesty and confidence. But in some East Asian cultures, prolonged eye contact may be considered disrespectful or confrontational.
Additionally, individuals who are neurodivergent or socially anxious may find sustained eye contact uncomfortable. If that’s you, practice using strategies like looking between the interviewer’s eyes or at the bridge of their nose to simulate eye contact in a way that feels more natural.