Studies have shown that first impressions last. That’s why it’s important to be sure people’s first impressions of you are good. And if you only have one chance to do it right, it pays to do everything you can to improve your odds. In business, a first impression can decide whether or not you get that new job, or it could help a customer choose whether they’ll buy from you or not. A poor first impression could cost you money or an opportunity, but a good first impression can help you establish relationships with people that can help you reach your goals.

Here’s a first-impressions checklist, guaranteed to help you make your next first-impression a good one:

Be on Time: It’s so easy, but so many people get it wrong. Being late to an important meeting shows disrespect for the other person’s time, and it makes you seem arrogant and disorganized. Being on time, on the other hand, shows that you’re taking the appointment seriously. It also makes you appear more confident and poised, because you’ve had time to gather your thoughts and review your notes.

Do your Research: Before any important meeting, make sure you know a little something about the person you’re speaking with. People naturally connect with those with whom they have something in common, so find out if you’re from the same city or whether you’ve traveled to the same landmark. Those shared experiences can be great icebreakers. When meeting with a company, prepare some talking points that are relevant to the business, or think of questions that show you understand their unique challenges in the marketplace.

Be Positive: Maintain a great attitude and a positive perspective whenever you’re meeting someone for the first time. A first encounter is not the time to start complaining about your last employer or grumbling about business setbacks. While some of your complaints may be valid, they can give the impression that you’re someone who looks to assign blame rather than taking responsibility for his or her own actions.

Say it with a Smile: Some studies indicate that 90% of what we communicate comes not from what we say, but rather, how we say it. Body language is critically important when making a good first impression, so even if you’re feeling tired and stressed, remember that keeping up that friendly smile can help put the other person at ease, even when words fail you. Other simple, non-verbal ways to make a good first impression are maintaining eye contact, nodding in agreement, and giving a nice, firm handshake.

Say Less and Listen More: What you say is important, but what might be even more important, is how well you listen. People like to talk, and they enjoy people who pay attention to what they have to say. Show you’re genuinely interested when the other person speaks, and ask follow up questions that show you understand the point they have made.

Stay Focused:  Eliminate distractions like your cell phone, and plan meetings in quiet spaces where you’re unlikely to be interrupted and where you can hear the other person clearly. Don’t check your watch, and avoid glancing at the clock more than necessary. While staying on schedule is important, obsessively watching the clock gives the impression you’re anxious for the meeting to end.

Show Your Manners: When it comes to good first impressions, manners can go a long way. Build rapport by asking the other person about their day or pay them a compliment before diving right into business. Offer to get them a cup of coffee or a cold drink. Thank them for their time and shake hands, or walk them out, when the meeting is over. And, don’t forget to send a nice thank you note or follow up email.

Dress to Impress: Putting a little extra effort into your appearance before an important meeting isn’t just about looking attractive. It’s about showing effort. It lets the other person know the meeting is important to you, and it puts you in a mindset to act professional and feel confident. Dressing sharply sets the stage for success, and it helps you play the part.

A first impression sets the tone for what’s to come. It can determine the way an employer, business partner, or client thinks about you, and no matter how the relationship evolves, that first meeting will always play a role in how you are perceived. Don’t squander the opportunity. By taking first impressions seriously and following the tips in this checklist, you can be sure you’re putting your best foot forward when it matters most.

Like it or not, being on time matters. In fact, it matters a lot. It communicates to others whether they can trust and rely on you. It gives others insight into how you view them and how you view yourself. Being chronically late can have countless unintended consequences, and it’s a seemingly small thing that can have a huge and lasting negative effect on your career. By contrast, learning the importance of punctuality – or being consistently on-time, or even early – is an incredibly simple way to set yourself apart from the crowd. It allows you to make an instant good impression, and it can help you reach your goals faster by helping others see you as someone worth listening to.

There is no excuse for being late. Barring true emergencies, being on time is completely within your control. Taking ownership of your time, knowing the importance of punctuality, and choosing never to be late again, is one easy thing you can do to change your life and career for the better.

In case you still need reasons to be on time, here are 7 big ones:

1. Being Late Weakens Your Position: When you’re late, you’re starting off on the wrong foot. Nobody wants to start an important business meeting with an apology. You may also be stressed and scattered, which may make the other person question their choice to work with you. If you can’t even be trusted to be on time, why would a customer trust you with their money?

• How to flip it: When you know the importance of punctuality, it puts you in the driver’s seat. Being on time helps you be cool, calm, and collected, and you make a great impression by showing the other person you respect their valuable time. By arriving early, you allow yourself a few extra minutes to think through your argument, and you appear more confident, poised, and in control.

2. When You’re Not on Time, You’re Stealing: If time is money, then by arriving five minutes late you’ve just stolen something of value from the other person, which is NOT a great way to start any important business negotiation. The other person feels like they’ve already given you something, so they’re not going to be as likely to give you more.

• How to flip it: Being on time instantly makes the person feel valued and appreciative, which could make them more open to your sales pitch.

3. Being Late Communicates a Lot…and None of it is Good: Being late tells others a lot about you, your integrity, and your respect for other people. It tells them you think your time is more important than theirs, and whatever you are doing is more important than what they could be doing. It shows disrespect and disregard, and it tells the other person you’re totally unreliable, careless, and disorganized.

• How to flip it: Being on time tells others that you’re trustworthy, considerate, and prepared. You’re showing them they are important to you and you are bringing your A-game.  

4. There’s No Good Excuse: Other than a real emergency – and no, sleeping late and traffic don’t count – being on time is 100% within your control, and it’s easy! Sure, staying on schedule does take some planning and organization, but compared to almost every other challenge you could face at work, being on time is a cakewalk. Being late is like shooting yourself in the foot.

• How to flip it: Being on time is an incredibly simple way to impress others, make people like you, and make yourself look good. Why wouldn’t you do it?

5. Being Late Wastes Time: When you’re late, you’re not buying yourself a few “extra minutes” you’re throwing away those minutes on things that could have been accounted for with a little planning. Being late often forces you to do extra work by scheduling follow-up meetings when you can’t finish your whole agenda, or by slowing you down on a project because you haven’t organized your thoughts ahead of time.

• How to flip it: Knowing the importance of punctuality, on the other hand, saves you time. Good time management makes you more efficient, which means you can leave work right at 5 pm to make it to your child’s baseball game or get in that evening workout you’ve been skipping.

6. Being Late Wastes Money: Ever miss a flight or a show because you were running late? Ever have to pay extra for parking because your meeting ran over? Does your child’s daycare charge you by the minute when you don’t pick up your kid on time? Being late can lead to some costly mistakes.

• How to flip it: Always being on time can save you from a wide variety of late fees and penalties, and it can help you catch those precious first-come, first-served deals.

7. Being Late Makes You Scatterbrained: The stress you feel when you’re constantly running late interferes with your ability to make decisions, think and speak clearly, perform with precision, and get things done with a winning attitude.

• How to flip it: By being on time, you’re able to start meetings, projects, and your work day clear-headed and free from the nagging emotional distractions.

Being on time doesn’t come naturally to everyone, but it doesn’t have to. Even those of us who struggle with punctuality will admit that being on time just takes a little planning, and most importantly, admitting to ourselves that being on time matters. Just think about it. When you really care about being somewhere on time, you’re able to make it happen. Right? That’s because the biggest trick for improving your time management isn’t a trick at all. It’s just knowing the importance of punctuality.