In the first seven seconds of any interaction, before you’ve said a single word, you’ve already communicated volumes about who you are as a leader. This isn’t speculation, it’s science. And the leaders who understand this are the ones who have the kind of influence that moves people.
Influence starts in the body, not the boardroom
In a world where 71% of CEOs* believe AI will enhance their value, the distinctly human capacity for embodied presence becomes irreplaceable. You can’t automate the feeling someone gets when they’re in your company. Nor can you code the trust that builds when your words, actions, and energy are perfectly aligned.
True influence is embodied. It lives where your mind, body, and brand converge into something unmistakably personal and powerful.
The Science Behind Seven Seconds
The seven-second window isn’t random; it’s rooted in decades of psychological and neuroscience research. Within seconds of meeting someone, our brains make rapid assessments about trustworthiness, competence, and likability. Princeton University research shows we form lasting impressions in as little as 100 milliseconds, but those impressions solidify within the first seven seconds.
Neuroscientist Dr. Alex Todorov’s studies reveal that these snap judgments predict real-world outcomes with startling accuracy. People consistently vote for political candidates who look more competent in photographs, and investors are more likely to fund entrepreneurs who project confidence in their initial pitch moments.
After working with leaders all over the world, I’ve observed the ones who struggle aren’t lacking intelligence or credibility. The issue lies in the gap between what they know and how they show up.
The Mind, Body, Brand Relationship
The most effective leaders I know pay equal attention to Mind, Body, and Brand. When working together, these three interconnected systems create a memorable leadership presence.
Mind: This isn’t just about having the right strategy. It’s about self-awareness and the capacity to read a room. It is about being able to tap into your intuition and use your thinking to influence your own habits and behaviours.
Body: Research shows that leaders who understand their physical presence are rated significantly higher by both teams and other leaders. When your body language aligns with your message, people experience you as trustworthy and competent.
Brand: Your brand isn’t just your marketing message or LinkedIn headline; it’s the consistent experience others have when they encounter you. The most influential leaders, walk their talk and deliver on the promise they communicate. What they say about themselves and how they show up is integrated and aligned.
When leaders don’t embody their influence, they can talk strategy all day, but when they walk into a room, nobody feels compelled to follow them.
Here are 7 ways to make your Seven Seconds Count
1. Be Intentional: Before every interaction, ask yourself: “What outcome do I want to create?” Your intention will naturally have a ripple effect on your overall presence.
2. Make an Energetic Promise: Your energy speaks before you do. Walk into rooms like you’re bringing something valuable, not like you’re trying to prove something. There’s a difference between confident energy and desperate energy; people feel it immediately.
3. Start Feet First: Feel your feet on the floor before entering any room. When you’re literally grounded, your nervous system regulates, allowing you to think more clearly and project calm confidence.
4. Make Eye Contact: Research shows that confident eye contact (not staring) increases perceptions of competence by up to 43%. Look people in the eye like you’re genuinely interested in connecting, not like you’re trying to dominate.
5. Take up Space: How you occupy physical space communicates your comfort with taking up space in the conversation. Stand or sit fully, no shrinking, no sprawling. Your spatial presence should match the value you bring.
6. Breathe Big: Shallow breathing signals anxiety, even when you feel calm. Deep, steady breathing not only calms your nervous system but also projects the kind of steady confidence that makes others want to follow your lead.
7. Listen with Your Whole Body: The fastest way to command respect is to give it first. When someone speaks, turn your entire body toward them, not just your head. This level of presence signals that you’re someone worth listening to because you know how to truly listen.
You’re already influencing others every moment through your presence. The question isn’t whether you’ll have an impact, it’s whether that impact is intentional and aligned with the leader you aim to be.
Influence isn’t a performance you put on, it’s an integration you embody. In the first seven seconds of any interaction, the game is already won or lost, not by what you know, but by who you are in mind, body and brand.
* Korn Ferry’s 2025 Global Workforce Insights Report on leadership trends
Carlii Lyon is an executive coach and speaker with a focus on personal branding and influence. Learn more at: www.carliilyon.com
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