You know you can do the job. But the interview feels like a test of something else entirely: thinking on the spot, reading faces, and guessing what a vague question really means.
If interviews leave you drained or second-guessing every answer, you're not alone. Here's why they can be hard, and some ways to prepare that work with how your brain works.
Why interviews can be so hard
A traditional interview asks a lot at once. You listen, work out what the question really means, find an example from memory, and say it clearly, all while managing eye contact.
So part of the difficulty is the format, not you.
Preparing answers with structure
Many interview questions start with "Tell me about a time when…". These can feel impossibly open. A structure gives you something to hold on to.
The National Careers Service suggests the STAR method (National Careers Service):
| Letter | What to cover |
|---|---|
| Situation | The situation you had to deal with |
| Task | The task you were given to do |
| Action | The action you took |
| Result | What happened, and what you learned |
Say the job advert asks for "good organisation". You might pick a time you sorted out a messy shared drive: the situation (nobody could find anything), your task (tidy it before an audit), your actions (a folder plan, a naming rule), and the result (the audit went smoothly).
Asking for interview adjustments
This section is general information about the law in Great Britain, not legal advice.
Under the Equality Act 2010, the duty to make reasonable adjustments covers job applicants as well as employees (Acas). Acas says applicants "can ask for reasonable adjustments for any part of the recruitment process" (Acas). An employer can ask you health questions before a job offer for limited reasons, including to make reasonable adjustments to the process (GOV.UK).
Acas encourages employers to let applicants see the questions before the interview where possible, hold interviews in quiet spaces away from distractions, and consider alternatives such as short paid work trials or practical tasks (Acas).
Things you might ask for:
- the questions, or the topics, in advance
- a printed copy of each question during the interview
- extra time to think and answer
- a quiet place to wait, rather than a busy reception
- clear, direct questions, one part at a time
- knowing who'll be on the panel and how long it will last
- a practical task or work trial instead of, or as well as, an interview
You can ask by email to whoever arranged the interview. Something like: "I'm autistic, and I'd like to ask for some adjustments to the interview. Would it be possible to see the questions in advance and wait somewhere quiet beforehand?" You don't have to say more than you want to. If you're unsure whether to mention being autistic at all, see should I tell my employer I'm autistic?. Our guide to reasonable adjustments at work explains more.
On the day
- Bring notes. Autistic people in the study above often asked for visual supports, such as printed questions or prepared notes (Maras et al., 2021). A page of STAR prompts and your own questions for them can help. If you're unsure, ask in advance whether that's OK.
- Arrive in good time, not too early. A long wait can drain energy. A short walk nearby can be easier than sitting in reception.
- Ask for clarity. If a question is vague, it's fine to ask, "Do you mean in a work setting, or any setting?"
- Pause before you answer. Taking a few seconds to gather your thoughts is fine, even if the silence feels long.
- Sensory comfort counts. Comfortable clothes, water, and sunglasses for the journey can lower the load. Plan your route the day before.
Afterwards
Interviews can take a lot out of you, even when they go well. Plan something restful for afterwards, rather than going straight back into a busy day.
It's easy to replay every answer. Instead, jot down the questions you were asked and what went well, then put it away. If you don't get the job, you can ask for feedback. It's useful information, not a verdict on you.
If masking through interviews leaves you wiped out for days, our article on masking and what it costs might help.
References
- Maras, K., Norris, J. E., Nicholson, J., Heasman, B., Remington, A., & Crane, L. (2021). Ameliorating the disadvantage for autistic job seekers: An initial evaluation of adapted employment interview questions. Autism, 25(4), 1060–1075. doi.org/10.1177/1362361320981319
- National Careers Service. The STAR method. nationalcareers.service.gov.uk/careers-advice/interview-advice/the-star-method
- Acas. Reasonable adjustments at work (including "Asking for reasonable adjustments"), and Neurodiversity at work: "Making your organisation neuroinclusive". acas.org.uk/neurodiversity-at-work/making-your-organisation-neuroinclusive
- GOV.UK. Looking for work if you're disabled: Applying for a job. gov.uk/looking-for-work-if-disabled/applying-for-a-job
