First impressions matter, but the research is narrower than the headlines. Here is what you can control in the opening moments of an interview.
You prepared for a week. You researched the company. You practiced your answers.
The opening moments still matter, because they set the tone. The good news: most of what shapes them is within your control.
What the Research on Snap Judgments Actually Shows
In laboratory experiments, people shown photographs of unfamiliar faces for just 100 milliseconds (one-tenth of a second) made trait judgments that closely matched the judgments of people who had unlimited time. (Willis and Todorov, 2006, Psychological Science).
That is a finding about judgments of faces in a lab. It is not a finding about interviews or hiring decisions, and it does not show that an interviewer's decision is fixed after a fraction of a second or after any set number of seconds. What it does suggest is that people form quick impressions, so it is worth starting an interview deliberately.
Mistake #1: Your Handshake Is Off
A handshake can be hard to get right when you are nervous. Many interviews now start on video, so treat this as optional, but if you are meeting in person, a simple approach is to keep it steady and friendly:
- Full palm contact rather than just fingertips
- Match their pressure rather than starting a strength contest
- A couple of pumps, not a single squeeze and not a long shake
- Eye contact and a brief greeting while you shake
- Dry hands if you can manage it (a moment to breathe beforehand helps)
Before you rehearse your handshake, it helps to know your resume is ready for the role. FilteredIn's free resume check lets you paste or upload your resume and, optionally, a job description, and returns feedback on content and keywords.
Mistake #2: Eye Contact That Is Too Little or Too Much
Aim for natural, steady eye contact. Too little can read as nervous or disengaged; unbroken staring feels intense. Looking away briefly while you think is normal.
In a panel interview, make eye contact with everyone as you answer, returning to the person who asked the question.
Mistake #3: Closed or Restless Posture
Slouching, fidgeting and crossed arms can come across as low energy or defensiveness. A few simple adjustments:
- Sit upright with relaxed shoulders
- Plant both feet on the floor
- Keep your hands visible and still, resting on the table or in your lap
- Lean in slightly when listening
These are comfort and presentation tips. We do not claim that any posture changes your hormones: a large replication study (Ranehill et al., 2015, Psychological Science) found no significant effect of power posing on hormone levels.
Mistake #4: A Serious Resting Face
Nerves can leave you with a serious, blank expression. A relaxed, natural smile when you greet people and when you are listening signals warmth. Do not force it; natural and occasional is better than constant.
Mistake #5: Rushing In
Many candidates hurry in to get it over with. A short pause at the door can help:
- Stop at the doorway
- Take one slow breath
- Let your shoulders drop
- Walk in at a steady pace
Mistake #6: A Generic Greeting
"Nice to meet you" is fine. If you can, add one specific, genuine detail that shows you prepared:
- "Great to meet you. I read about [recent company announcement] and would love to hear more."
- "Thanks for making time today. I have been looking forward to talking about [specific project or team]."
Mistake #7: Dressing for the Wrong Context
"Business casual" means different things in different workplaces. Check the company's website and social channels, or ask the recruiter what people usually wear, then dress one notch more formally than the everyday norm. Whatever you choose, make sure it fits well, is clean and is comfortable enough that you are not thinking about it.
Video Interviews
On video there is no handshake, so the setup does the work:
- Lighting: face a window or place a lamp in front of you, not behind you
- Camera: keep it at eye level and test it beforehand
- Background: keep it tidy and uncluttered
- Eye contact: look at the camera lens when you are speaking, and glance at the screen to read reactions
A Simple Pre-Interview Routine
Five minutes before an interview, in person or on video:
- Take a few slow breaths
- Review the two or three points you most want to make
- Check your camera, audio or route
- Remind yourself that you are there to have a conversation
What You Can Control
You cannot control an interviewer's biases or mood. You can control how you arrive, greet people, sit and listen. Prepare those basics and spend your attention on the conversation itself.
Before you worry about interviews, make sure your resume is ready for the roles you want.
FilteredIn's free resume check lets you paste or upload your resume (PDF or TXT) and, optionally, a job description, and returns feedback on content and keywords. The score is feedback on your document, not a prediction of any employer's system or decision. Check your resume →
Once you are in the room, see more interview psychology tactics, and when the offer comes, how to prepare for salary negotiation.
Sources
- Willis, J., and Todorov, A. (2006). First Impressions: Making Up Your Mind After a 100-Ms Exposure to a Face. Psychological Science.
- Ranehill, E., et al. (2015). Assessing the Robustness of Power Posing: No Effect on Hormones and Risk Tolerance in a Large Sample of Men and Women. Psychological Science.