Your Daily Presence Practice
Thirty-two small practices for a daily presence routine, so good body language becomes who you are rather than something you perform.
Presence is a daily practice. Small habits become who you are.
40 tips that really help
These ideas come from Presence (Amy Cuddy), What Every BODY Is Saying (Joe Navarro), The Definitive Book of Body Language (Allan and Barbara Pease), and everyday practice. Pick one tip and try it today.
Presence is a daily practice
Good body language is not a trick for special occasions. It grows from small daily habits of posture, breathing, attention and kindness that you can practise anywhere in a few minutes.
Choose one small practice to repeat every day this week.
Start the day with a posture reset
Stand tall, reach your arms up, roll your shoulders and breathe. One minute sets your body for the day.
Do it after waking.
Breathe three times
Take three slow breaths before each meeting or call.
Breathe.
Check your face
Relax your jaw and brow at each doorway.
Check at doors.
Check your shoulders
Drop them each hour. Set a reminder.
Remind yourself.
Check your feet
Press them into the floor to ground yourself.
Press.
Smile at someone
Give one genuine smile each morning.
Smile.
Say hello first
Greet one person first each day.
Say hello.
Use names
Use one person’s name warmly each day.
Name.
Listen fully
Give one conversation your complete attention each day.
Listen.
Move your body
Walk, stretch or dance for a few minutes.
Move.
Sit well
Adjust your chair and take breaks.
Sit well.
Stand well
Stand evenly and soften your knees.
Stand well.
Walk well
Walk with a calm stride and look up.
Walk well.
Dress comfortably
Wear clothes that let you move and feel like yourself.
Choose comfort.
Eat and drink well
A fed, hydrated body feels calmer.
Drink water.
Sleep well
Rest helps posture, mood and presence.
Sleep.
Reduce tension
Stretch your neck and shoulders daily.
Stretch.
Practise stillness
Sit quietly for a minute a day.
Sit still.
Practise open palms
Use open hands in conversation.
Open.
Practise gestures
Use clear, calm gestures in one chat.
Gesture.
Practise mirroring
Match pace gently in one chat.
Attune.
Practise reading
Notice comfort and discomfort kindly.
Observe.
Practise asking
Ask rather than assume.
Ask.
Practise pausing
Pause before you react.
Pause.
Practise greetings
A warm hello and handshake.
Greet.
Practise endings
End each chat warmly.
End well.
Practise on video
Check your camera and look at the lens.
Test.
Practise in groups
Share your looks and include others.
Include.
Practise kindness
Warm bodies come from warm hearts.
Be kind.
Link to routines
Attach practices to things you already do.
Link.
Use reminders
Phone alarms or sticky notes help.
Remind.
Find a buddy
Practise with a friend.
Ask a friend.
Record yourself monthly
Watch a short video each month to see progress.
Record.
Ask for feedback
Ask someone you trust how you come across.
Ask.
Review monthly
Look back at what helped. Adjust.
Review.
Be patient
Habits take weeks. Keep going.
Be patient.
Be kind to yourself
Missed a day? Begin again.
Restart.
Celebrate growth
Look back and notice how far you have come.
Celebrate.
Keep your presence warm
The goal is warmth, not performance.
Be warm.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“Today I will stand tall.”
“Good morning, how are you?”
“Let me take a breath.”
“Tell me more.”
“Thanks for your time.”
“I did well today.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Morning reset
Posture checks
Greeting practice
Listening practice
Breath breaks
Evening review
Weekly goal
Further reading
- Presence (Amy Cuddy)
- What Every BODY Is Saying (Joe Navarro)
- The Definitive Book of Body Language (Allan and Barbara Pease)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
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Start freeThese lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.
More lessons in “Body Language”
Keep going. Small steps every day make a big change.
← Previous: Body Language When Giving Bad News
- Your Posture Is Your First Sentence
- Stand Tall Without Stiffness
- The Open-Shoulder Reset
- Walk Into a Room Like You Belong
- Where to Put Your Hands
- Take Up Your Fair Share of Space
- Sit Like You Mean It
- The Warm Face Habit
- Smile With Your Eyes
- What Your Face Says When You Are Nervous
- Relax Your Jaw and Your Brow
- Look Interested Without Trying Hard
- Look Confident on Video Calls
- Read a Room by Reading Faces
- Open Palms Build Trust
- Gesture Between Shoulders and Waist
- Stop Fidgeting Without Effort
- Stop Touching Your Face
- Match Your Gestures to Your Words
- Hands in Pockets: Yes or No?
- The Power of Staying Still
- Crossed Arms Do Not Always Mean No
- Spot Comfort and Discomfort
- Notice Feet and Direction
- Mirror Gently to Build Rapport
- Check Words Against Body
- Read Before You React
- Ask Instead of Assuming
- The Ten-Second Entrance
- A Handshake That Says Yes
- Dress to Feel Like Yourself
- Greet First, Smile First
- Be Fully Present With One Person
- Leave a Warm Last Impression
- Body Language in a Job Interview
- Body Language on a First Date
- Body Language on Camera
- Body Language in Groups
- Body Language When Giving Bad News
- Your Daily Presence Practice
