Interview Tips for Autistic Job Seekers

Interviews can be difficult for many autistic people — not because of lack of skill, but because the format often rewards social performance over actual competence. Here are strategies to level the playing field and approach interviews with more clarity and control.

Before the Interview

1. Request Structure (If Possible)
You are allowed to ask questions ahead of time such as:

• “How many people will be in the interview?”

• “Will it be a formal Q&A or more casual conversation?”

• “Is there anything I should prepare or bring?”

Even without disclosing autism, these questions help reduce uncertainty and prevent surprise social situations.

You can send an email asking these questions politely, or if you have been given a phone number/have been communicating by phone, ask via a phone call.

2. Prepare Scripts Ahead of Time
Write out bullet-point answers for common questions like:

• “Tell me about yourself”

• “What are your strengths?”

• “Describe a time you handled a challenge”

These don’t need to be memorized — just practiced until they flow naturally.

3. Use Examples/Stories Instead of Broad Statements
Instead of “I’m a hard worker”, say:

“In my last role, I handled ____ every morning without missing a deadline, and without being asked.”

Specifics sound more truthful.

Come up with specific examples for possible questions and practice how you might say them out loud.

4. Practice Out Loud Before the Interview

Many people rehearse in their heads — but saying it out loud activates a different part of the brain and makes speaking in the real interview feel more natural.

Ways to practice (do multiple of these if possible):

• Talk to yourself in a mirror or while walking — no audience needed.

• Voice-record yourself answering 2-3 questions — play it back to hear pacing and clarity. Oftentimes we’ll notice things that we don’t usually recognize when we are talking—such as saying “um” a lot or speaking super fast.

• Ask a trusted friend or coach to “rapid-fire” questions — even 10 minutes helps, and can show you which questions trip you up and you need to practice more.

• If social interaction is tiring, practice over text first — write your answers clearly, then translate them into spoken form.

You are not trying to sound perfect — you are simply reducing processing time on the day of the interview.

5. For Video Interviews: Check Your Setup

A few small adjustments can make you look more professional without extra effort:

• Camera height: Your camera should be at eye level (use books or a box if needed, just make sure it won’t fall over easily).

• Lighting: Sit facing a window or light source — avoid strong light behind you.

• Background: Plain wall or tidy space is best; clutter can be distracting.

• Technology check: Check your audio, camera, internet speed, and that the software you are using is updated.

  • You can test your internet speed at: Speedtest by Ookla - The Global Broadband Speed Test

You don’t have to look perfect — just accessible and focused.

6. Choose your outfit

Interviews don’t require fancy clothing — they require you to be clean, neat, and appropriate for the workplace.

Here are simple guidelines:

• Prioritize comfort. If scratchy fabrics, tight collars, or stiff shoes distract you, avoid them. Choose soft, breathable materials.

• Neutral colors are safest. Black, navy, grey, or solid colors work well and draw less attention. Don’t wear clothing with large logos on them.

• Avoid noisy or fidgety clothing. Zippers, jangly jewelry, or squeaky shoes can be distracting during anxious moments.

• If unsure what to wear: Search “[Job Title] + dress code” or check photos of employees on the company website or LinkedIn page.

For most office or professional roles, a good baseline outfit is:

Clean trousers + plain top/shirt + optional simple jacket or cardigan.

Usually what you wear to an interview is a little bit nicer than what you would wear every day in the job.

Make sure that your clothes are washed and have no stains, wrinkles, or tears.

During the Interview

7. Plan Your Arrival

Aim to arrive 10–15 minutes early if it’s an in-person interview— not much earlier, or you may be stuck waiting awkwardly.

Log in to the interview platform 5 minutes early if it’s a virtual interview— but make sure you test the software ahead of time.

What to do when you arrive:

• Check in calmly and sit or stand confidently

• Avoid scrolling on your phone while waiting — it can make you seem disengaged or distracted when they approach

• Instead, hold a notebook or printed résumé so you look prepared and purposeful

• If nervous energy builds, practice slow breathing or silent counting — grounding techniques are fine as long as they are subtle

The goal is to appear calm and ready — even if you don’t feel that way internally.

8. It’s Okay to Pause Before Answering
If you need a moment to think, say:

“Let me take a second to think about that.”

This is considered professional, not awkward.

You can also quickly write a keyword about what the question is, in case you forget while you’re trying to answer. Just don’t slowly write out the whole question while they wait for you.

9. If You Don’t Understand a Question — Ask
Rather than guessing, it’s completely acceptable to respond with:

“Just to make sure I’m answering correctly — do you mean ___ or ___?”

Clarifying is seen as thoughtful, not as a weakness.

10. Direct Eye Contact Is Not a Requirement
If eye contact is difficult, you can look at:

• The interviewer’s nose or eyebrows

• The space between faces

• Your own hands while you talk

Most people won’t notice — and it won’t affect your answer quality.

11. Prepare 2–3 Questions to Ask Them

Most interviews end with: “Do you have any questions for us?”
This isn’t just polite — it’s your chance to gather information and also show that you are thoughtful and serious about the job.

You don’t need to improvise. Just prepare 2–3 questions in advance and read them from your notes if needed.

Here are safe and useful options:

About the Role

• “What would a typical day look like in this position?”

• “What are the most important priorities for someone in this role during the first few months?”

About Support and Expectations

• “How is feedback usually given — verbally, in writing, or in scheduled reviews?”

• “Is there a period of training or shadowing when starting?”

About Work Style

• “Do people here tend to work more independently or collaboratively?”

• “Is the work structured with routines, or does it change day to day?”

You don’t need to ask something “clever.”
Just ask questions that help you understand if this job is actually sustainable for you.

Tip: Ask for business cards at the end of the interview to help you remember the names of interviewers.

After the Interview

Once the interview is over, your last task is to send a short thank-you message. This helps you leave a positive final impression and keeps communication open — even if you were unsure how the interview went.

When to Send It

• Best timing: Within 24 hours of the interview (same day if possible).

• Email is almost always the correct format. If the company used phone or messaging apps to schedule with you, you can reply through the same channel.

What to Say (Simple Formula)

You don’t need to overthink it. Just include:

1. Thank them for their time

2. Mention one thing you liked or found interesting

3. Express interest (if you still want the job)

Example Email

Subject: Thank you for the interview

Hi [Interviewer’s Name],

Thank you for speaking with me today about the [Job Title] position. I appreciated learning more about [specific detail you enjoyed — e.g. the team, the type of projects, or their work culture].

I’m still very interested in the role and would be excited to contribute.

Let me know if you need any additional information from me.

Best regards,
[Your Name]

If you're unsure whether the job is right for you, you can make it more neutral:

“Thank you for the opportunity to learn more about the role. I’ll look forward to hearing from you.”

Sending a thank-you is not about being polite for politeness’ sake — it’s about clear communication and closing the loop professionally. It also helps interviewers remember you for the right reasons.