How to prepare for interviews when you don't know what to say

Beverley, Coached by Beverley

You sit down for an interview, the question is asked, and your mind goes blank.

You know you've done things at work. You've solved problems, handled challenges, learned new skills. But in the moment, you can't think of an example and you worry what you have done doesn't sound good enough.

Sound familiar? Almost everyone experiences this as some point and it's not a reflection of your ability or intelligence. It's just the pressure of speaking in real time, under scrutiny.

Why the "I don't know" moment happens and what to do when your mind goes blank

Interviews feel different from everyday conversations.

• The question is specific and unexpected

• You're conscious of being evaluation

• Your brain is trying to balance performance, accuracy, relevance and impact all at the same time

Here are some simple ways to navigate this moment:

1. Pause and show them you're thinking

Saying, "That's a good question. Let me think of a recent example..." is perfectly acceptable and can give your brain a moment to catch up. If anything, interviewers don't like it when you rush into an answer, because it then comes across more staged.

Another tip I like is to have a sip of water to signal to them you are pausing (and you're not a computer buffering). So, if it's an online interview, make sure you prepare a class of water before the interview. If it's a face to face interview and they ask you if you'd like a drink, SAY YES!

2. Reach for your story bank

Before your interview, identify a few core stories that cover the following topics, and also demonstrate the behaviours and values they're looking for:

Challenges you overcame, achievements, improvements you made to process, mistakes that taught you something, moments of leadership or collaboration. Even small everyday examples can demonstrate important skills. Don't discount them! The importance is not in how "interesting" the story is, but the skills, behaviours and values you demonstrate.

3. Finding your stories

It's not about memorising answers, but about recognising the experiences you already have and giving yourself permission to tell them clearly. A lot of people I talk to assume they don't have stories worth sharing, but almost everyone does. They just haven't thought about them in the right way.

Here are some ways to uncover and bring your stories to life.

Start with the everyday

Some of your best examples won't be huge achievements, but everyday moments that show skills like problem-solving, teamwork, or initiative. Even small actions can tell a compelling story when framed in the right way.

Ask yourself:

• What did I do today, last week, or last month that made a difference?

• Did I solve a problem, support a colleague, or make a decision that mattered?

• Did I handle an unexpected challenge or adapt to change?

• What am I proud of accomplishing this month/quarter?

• What tasks do I handle consistently that make a difference?

• When did I handle a situation better than expected?

Look for challenging moments

Challenges are the best way to show problem-solving, resilience, and decision making. Even small challenges count.

Ask yourself:

• When did I feel unsure or pressured at work?

• What problem did I have to solve that wasn't straightforward?

• Was there a time I took on responsibility that wasn't expected of me?

• Was there a time I had a challenging conversation with a colleague, customer or stakeholder?

• When did I have to deal with uncertainty / incomplete information?

Reflect on learning and growth

Stories don't have to be about success (and actually in my opinion, some of the best stories show self-awareness and emotional resilience and maturity).

Ask yourself:

• When did I make a mistake and learn from it?

• What feedback changed the way I approach work?

• How have I improved a process, my communication, or a skill over time?

• When did I realise I needed to change my approach to something?

• What am I better at now than I was six months ago?

• How did that learning affect the people around me?

4. Visualise and tell it

One tip I give my clients is to really visualise the situation and help me understand what happened and what they did by painting a picture.

Close you eyes and imagine the situation. Picture the environment, the people, and your emotions. Then describe it to yourself like you're telling a friend:

• Who was there?

• What was happening?

• What did I do, step by step?

• What was the outcome or effect?

• How did it feel in the moment?

5. Use a simple structure

Once the story is clear in your mind, use a structure like CARR (Context, Action, Result, Reflection) or STAR (Story, Task, Action, Result) to turn it into a clear narrative that's easy to remember under pressure. These tools are not scripts but frameworks to organise your thinking in the moment.

Here are some questions you can ask yourself for each section:

Context - Set the scene. Where were you? What was happening? Who was involved? Why did it matter?

Action - Describe what you did. Focus on your choices and decisions - not just the tasks. What steps did you take? Why did you choose that approach?

Result  - Explain the outcome. What happened as a result of your actions? How did it impact the team/project/organisation?

Reflection - Add what you learned or how you grew. What did you learn as a result of this experience? How did it prepare you for future situations? Did this change the way you worked?

Why this matters

Once you have your stories ready, the "I don't know" loses its power. You can pause, breathe, and reach for an example you already know. You stop scrambling and panicking and instead, speak more clearly, naturally, and confidently.

The goal isn't to completely remove nerves or give perfect answers. It's to give yourself the tools so you can show what you've done in a way that actually helps the interviewer understand you.

How interview coaching supports storytelling

Visualising stories and structuring them with CARR (or another tool) is something you can do on your own. But a lot of people come to me because they find it easier and faster with coaching. Here's why:

• External perspective: A coach helps you spot moments and examples you might overlook. What feels "ordinary" to you can actually show initiative, problem-solving, or leadership.

• Guided reflection: When you're asked the right questions, you uncover layers of learning, growth, and impact you might not notice on your own.

• Practice in a safe space: You can tell your stories out loud, make mistakes, pause, reflect, and refine without pressure. That builds confidence and clarity.

• Tailoring your stories for impact: A coach can help you adapt your stories for different interview questions or situations, and help you add more impact, so you're ready to respond naturally, even when the question is unexpected.

• Developing recall under pressure: It's one thing to know a story in your head. It's another to recall it clearly in the moment. Coaching bridges that gap through repetition, reflection, and practice.

Learning how to prepare for interviews isn't about memorising scripts or giving perfect answers. It's about discovering your experiences, reflecting on what you've learned, and practising communicating them clearly. If you want support with building your confidence or preparing for interviews, get in touch.

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