Knicks411
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Correct: 7 seconds or fewer. Fairly straightforward rule: if dealing with discrete units, use fewer. Mass, or something not 'countable' (e.g., sugar) use less.
You might also consider using 'higher' in place of more, given that seconds are quantifiable... but I'm on the cusp of providing prescriptive grammar counsel here, so do as you please!
For whatever its worth, for me, I always think of "charisma", you have more or less charisma than someone, not fewer. So that's how I remember its less for stuff you can't actually count.
Grammar!