Body language can make or break your presentation. Here are 5 distracting habits to avoid and how to fix them for confident, effective public speaking:
- Fidgeting with Hands or Objects: Avoid tapping, playing with pens, or touching your face. Use deliberate gestures in the “strike zone” (hips to shoulders) to emphasize key points.
- Walking Too Much: Move intentionally – stand still for important points and use the stage for transitions or storytelling.
- Repetitive Gestures: Match gestures to your message (e.g., finger counting for lists) and practice varying them naturally.
- Bad Posture: Slouching reduces confidence and voice projection. Stand tall with feet hip-width apart, shoulders relaxed, and weight evenly distributed.
- Looking Away from the Audience: Breaking eye contact weakens connection. Use the “triangle technique” (focus on eyes and mouth) or divide attention across large groups.
Quick Tips:
- Record yourself to spot and fix habits.
- Practice purposeful movements in a small marked space.
- Maintain steady eye contact for at least 4–5 seconds per person.
Mastering these techniques will help you engage your audience and deliver your message with confidence.
Body Language for Presentations
1. Fidgeting with Hands and Objects
Unintentional hand movements can distract from your message. Research shows that top TED speakers make an average of 465 purposeful gestures, compared to only 272 by less-engaging presenters.
Some common fidgeting habits include:
- Tapping fingers on surfaces
- Playing with pens, clickers, or notes
- Adjusting clothing or jewelry
- Touching your face or hair repeatedly
- Nervously wringing your hands
Instead of fidgeting, focus on deliberate gestures. Studies reveal that speakers using palm-up gestures can achieve up to 40% better retention of their message compared to those using palm-down movements.
Here’s how to ensure effective hand movements:
- Keep your hands in the “strike zone” (from hips to just below the shoulders).
- Use open-palmed gestures to emphasize key points.
- Let your hands rest naturally when not gesturing.
- Avoid pointing, as it can come across as aggressive.
Practice by recording your presentation to identify and replace fidgeting with intentional, meaningful gestures.
2. Walking Too Much
Pacing back and forth during a presentation can distract your audience. Instead of focusing on your message, they may find themselves tracking your movements. Many speakers pace out of nervousness, thinking it makes them appear more dynamic. In reality, excessive movement can increase anxiety, disrupt your breathing, and weaken your voice.
Here’s how to move intentionally while presenting:
Plant and Point: When delivering key points, stand still to emphasize your message. As VMware’s Oliver Roll advises: “For each of your messages, it’s best to stand still, slow down and project. Walk around in between key talking points and while describing less important details. Drop an anchor when you come to your next important message.
Strategic Transitions:
- Step forward a few times to emphasize critical points.
- Move to different areas of the stage when switching topics.
- Use silent pauses to transition during breaks.
Visual Storytelling: Use the stage to create a visual map or timeline. For example, when explaining a sequence of events, move from left to right to represent chronological order. This approach helps your audience connect with and remember your narrative.
To refine your stage presence, try recording yourself during a short presentation. Pay attention to how often you move without purpose. Then, practice delivering the same talk, limiting your movements to deliberate actions that highlight your key points.
Stillness can be a powerful tool. Standing steady allows you to maintain better eye contact and project confidence. Reserve your movements for moments that truly support your message, rather than letting them distract from it.
Next, we’ll explore how repetitive gestures can make your presentation feel robotic.
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3. Using the Same Gestures
Once you’ve polished your stage movements, it’s time to focus on diversifying your hand gestures to keep your presentation engaging.
Reusing the same gestures can distract from your message. As executive communications coach Gina Barnett explains, “When you do anything in a repetitive pattern, [the audience] is gone. It’s boring”.
Matching Gestures to Your Message
Your gestures should align with what you’re saying. Here’s a quick guide to pairing gestures with specific points:
| Speaking Context | Suggested Gesture | Example Usage |
|---|---|---|
| Comparisons | Hands on opposite sides | Extend each hand outward to illustrate “apples and oranges” |
| Emotional vs. Logical | Heart-to-head motion | Touch your heart for passion, your head for logic |
| Listing Numbers | Finger counting | Use fingers to count items (1–5) during a list |
| Discussing Scale | Size indication | Use large gestures for “big opportunities” and small ones for “minor details” |
| Talking About Time | Horizontal timeline | Move hands left to right to show a timeline or progression |
How to Avoid Repetition
Want to make your gestures more varied and effective? Here’s how:
- Record and Analyze: Film yourself practicing and watch for repetitive gestures you can replace.
- Plan Ahead: Add gesture cues to your notes, like upward movements for growth or contrasting gestures for comparisons.
- Practice for Flow: Rehearse until your gestures feel natural and align seamlessly with your words.
Pro Tip:
Watch videos of great speakers to learn how they use gestures effectively. Tools like Yoodli, created with Toastmasters, can also help you refine your delivery.
4. Bad Posture
Bad posture doesn’t just affect how you feel – it can also distract your audience and diminish your presence. Sandy Schwan from Evolving Strategies LLC puts it simply: “Poor posture can make it difficult for the audience to view the leader as effective and inspiring”.
How Posture Affects You Physically
- Limits your breathing, reducing voice projection
- Creates unnecessary tension in your voice
- Puts strain on your vocal tract
Key Elements of Good Posture
| Posture Element | Correct Position | Common Mistake |
|---|---|---|
| Feet | Parallel, hip-width apart | Crossed or placed too close |
| Spine | Straight and naturally aligned | Slouched or overly stiff |
| Shoulders | Open and relaxed | Hunched or tense |
| Weight Distribution | Evenly balanced on the balls of feet | Leaning to one side |
| Head Position | Lifted, as if pulled upward by a string | Jutting forward or downward |
Techniques to Improve Posture
- The String Technique
Visualize a string gently pulling you upward from the crown of your head. This simple mental trick helps lengthen your spine, open your rib cage, and improve airflow for better voice control. - The “Tall and Open” Approach
Stand upright with your shoulders back in a tall and open stance. This posture not only conveys confidence but also fosters a stronger connection with your audience.
Tips for Practice
- Record yourself to identify posture issues.
- Work on maintaining proper alignment daily.
- Regularly release tension in your shoulders and neck.
- Use a full-length mirror to check your stance.
Pro Tip:
Strike a power pose to instantly boost your confidence and improve your posture naturally.
5. Looking Away from Audience
Along with confident gestures and posture, maintaining steady eye contact is key to holding your audience’s attention. Breaking eye contact can make you seem less credible and distract your listeners. Studies suggest that keeping eye contact for at least 90% of your presentation helps build trust and connection.
A lack of eye contact can signal discomfort, reduce engagement, weaken your authority, and make it harder to connect with your audience.
The Triangle Technique for Eye Contact
Picture an upside-down triangle on each person’s face, connecting their eyes and mouth. Shift your focus within this triangle every few seconds to keep your interaction natural and engaging.
Managing Eye Contact with Larger Groups
For bigger audiences, divide the room into sections and focus on making eye contact with individuals in each area.
Tips for Effective Eye Contact
- Hold eye contact with each person for 4–5 seconds.
- Change your focus during natural pauses in your speech.
- Follow the 50/70 rule: maintain eye contact 50% of the time when speaking and 70% when listening.
Pro Tip: If direct eye contact feels intimidating, try focusing on a spot near the eyes, like the bridge of the nose or the forehead.
These techniques work alongside your body language to strengthen your message without causing distractions.
Cultural Differences in Eye Contact
Cultural norms around eye contact vary. While consistent eye contact is often valued in Western business settings, it may be seen as disrespectful in some Asian and African cultures.
Practice Makes Perfect
- Record yourself during practice sessions to review and improve your eye contact.
- Rehearse in front of a small group of friends or colleagues for feedback.
Final Thoughts
The way you carry yourself can shape how your audience perceives you. By replacing distracting habits with intentional movements, steady posture, and engaged eye contact, you’ll deliver a stronger, more compelling presentation. Small changes add up, so keep practicing, stay aware of your body language, and let your confidence do the talking.
Want to boost your confidence in public speaking?
Check out our free training—3 Steps to Becoming a Confident Public Speaker with expert Lucas Mattiello. Learn what really works (and what doesn’t) when it comes to delivering engaging, impactful presentations. Register here →