How to Master Interviews with Deliberate Practice: Unlocking Success with Neuroscience and Reflection

Introduction: How to Break Free from Automation and Ace Your Next Interview

Ever feel like you're at the top of your game in your current role but struggle to explain how in an interview? You’re not alone. Many professionals find it difficult to articulate their accomplishments in high-pressure interview situations. But the root of this issue might surprise you—it’s largely due to how our brain automates tasks through the basal ganglia. While this process is crucial for workplace efficiency, it can hold you back when you need to break down and communicate how you achieve success.

The Science of Automation: Basal Ganglia at Work

Imagine driving a familiar route home. You don’t think about each turn or stop; your brain has automated the process. This is your basal ganglia at work—a part of the brain that helps form habits and automates routine tasks so you can focus on other things. In the workplace, this process is essential for efficiency and productivity. Once you’ve mastered a task, the basal ganglia takes over, allowing you to perform actions without needing conscious thought.

However, this “autopilot” mode can become a double-edged sword during interviews. In interviews, you need to break down these tasks and explain them clearly—step by step. You must shift this recall from the basal ganglia (where things run on autopilot) to the frontal cortex, which is responsible for conscious thought, reflection, and problem-solving. This transition doesn’t happen naturally; it requires deliberate effort and practice.

The good news? You can train yourself to make this shift and prepare your brain to articulate your work processes clearly and confidently in interviews.

Deliberate Practice for Interview Preparation

So how do you retrain your brain to move from automation to conscious reflection? Here are four key strategies that will help you develop this skill and improve your interview performance.

Step 1: Establish Consistent Reflection Practices

First, it’s crucial to build a habit of regular reflection. Take time each week to reflect on your work in detail. Keep a reflective journal where you document specific tasks, projects, and experiences. Be sure to include not only what you did, but how and why you did it. Consider what challenges you faced, how you overcame them, and what strategies you employed to achieve success.

This process will bring your subconscious actions into conscious awareness, making it easier to articulate them during interviews. Over time, this reflective practice will enable you to have a clearer understanding of your strengths, processes, and unique value.

To take this a step further, make sure your reflections are as specific as possible. Avoid vague descriptions like, "I led a project." Instead, delve into the details: "I led a cross-functional team of six to implement a new client management system that increased our team's efficiency by 20%." These specifics are the kind of insights interviewers want to hear.

Step 2: Employ the STAR(L) Framework

Once you’ve established a habit of reflection, the next step is to structure your experiences into a clear and compelling narrative. The STAR(L) framework is an excellent tool for this purpose. It helps you to explain your past experiences in a way that highlights your problem-solving skills, achievements, and the lessons you’ve learned.

Here’s how the STAR(L) framework works:

• Situation: Describe the context of your experience. What was happening? What was the environment or challenge?
• Task: Specify the goal or responsibility you were working towards.
• Action: Explain the steps you took to address the situation. What did you do, and how did you do it? Emphasise your role and creativity.
• Result: Discuss the outcome of your actions, especially if it can be quantified. What was the impact of your work?
• Learning: Reflect on what you learned from the experience and how that learning will apply to the role you're seeking.

For example:

• Situation: My team was missing deadlines due to inefficient project management tools.
• Task: I was tasked with improving project timelines and team communication.
• Action: I researched and implemented a new project management software that integrated with our existing systems. I also organised weekly check-in meetings to keep the team on track.
• Result: As a result, our project completion rate improved by 25% within the first three months.
• Learning: I learned the importance of choosing tools that align with team workflows and the value of regular communication to keep everyone aligned. I can bring this learning to your organisation to streamline processes and improve team efficiency.

The STAR(L) framework ensures that you not only tell a story about your past achievements but also demonstrate that you are constantly learning and growing—qualities that employers value highly.

Step 3: Simulate Interview Environments

Once you've organised your experiences into structured narratives, it's time to practise. Simulating real interview environments is a critical part of deliberate practice. Engage in mock interviews where you’re asked to respond under similar pressure and time constraints to a real interview. This practice will help you develop the mental flexibility needed to respond effectively in the moment.

Find friends, mentors, or career coaches who can act as interviewers, providing you with critical feedback on your responses. It’s essential to give them your STAR(L) stories beforehand so they can evaluate whether you are conveying them clearly and effectively.

In addition to verbal feedback, consider recording your practice interviews. Reviewing these recordings will give you a chance to identify areas for improvement, such as clarity, tone, and body language. This feedback loop will help you refine your delivery and ensure your performance aligns with the versatility required in different interview settings.

Step 4: Craft a Compelling Opening and Closing Statement

Your opening statement is your first opportunity to make a strong impression, so make it count. Think of this as your elevator pitch—brief, impactful, and tailored to the organisation you’re interviewing with.

Here’s a helpful structure for your opening statement:

• Motivation: Explain why you're passionate about the role and how it aligns with your long-term career aspirations.
• Experience and Skills: Highlight the essential skills you’ve developed throughout your career that are relevant to the role.
• Unique Value Proposition: Articulate the distinct value you bring to the organisation, connecting your personal mission with the company’s goals.

As Simon Sinek says, “People don’t buy what you do; they buy why you do it.” Your "why" is what sets you apart. Relating this to the company’s mission shows interviewers that you’re not only qualified for the job but genuinely motivated to contribute to their goals.

For your closing statement, re-emphasise your motivation for the role and summarise the value you bring to the team. This will leave a lasting impression, ensuring that the interview panel remembers you as a candidate who is not only qualified but also aligned with their mission.

Long-Term Advantages of Deliberate Practice

The benefits of deliberate practice go beyond just interview preparation. Here’s how consistent practice can transform your professional life:

Enhanced Confidence and Articulation

By continually reflecting on your work experiences and practising how to express them, you’ll naturally build confidence in your ability to articulate your achievements. You’ll be able to explain complex ideas and contributions clearly, concisely, and with conviction. This skill doesn’t just help in interviews—it’s valuable in presentations, meetings, and other professional interactions where clear communication is key.

Alignment with Organisational Values

Through regular reflection, you gain clarity on how your personal motivations align with potential employers. This self-awareness allows you to craft a compelling narrative that shows you’re not only a fit for the role but also genuinely passionate about the organisation's mission and values. Employers are looking for candidates who are not just skilled but committed to making a meaningful contribution.

Improved Professional Communication

Learning to communicate your expertise effectively will serve you in various aspects of your professional life. Whether you’re negotiating a deal, leading a presentation, or collaborating with colleagues, the ability to convey your insights clearly and persuasively is an invaluable skill.

Fostering Growth and Adaptability

Deliberate practice fosters a growth mindset, encouraging you to seek out learning opportunities and adapt to new challenges. This adaptability is particularly important in today's rapidly changing workplace, where the ability to grow, learn, and adjust to new demands is key to long-term career success.

Conclusion: Transform Your Interviews—and Your Career

Mastering interviews is about more than just answering questions. It’s about transforming automated, routine skills into well-articulated, compelling narratives. By understanding how the basal ganglia automate tasks and consciously transferring these to your reflective cortex, you can effectively take control of your interview performance and showcase your achievements.

This process isn’t just about preparing for interviews—it’s about fostering lifelong personal and professional growth. Embrace these strategies today, and walk into every interview as a well-prepared, insightful candidate poised for career progression.

Good luck—you’ve got this!

About the Author

Martin Cunningham is a seasoned career coach known for his transformative work across various sectors, including law, governance, and sustainable development. With extensive experience collaborating with multilateral organisations at Ministerial and General Director levels in Afghanistan and the Western Balkans, Martin has a proven track record of driving impactful change. His coaching approach, grounded in neuroscience and adaptability, empowers young professionals to navigate complex careers.

Initially focusing on security and justice, Martin’s advocacy for women has broadened to support their roles across all Sustainable Development Goals, helping them to break barriers and thrive. For more resources and insights, explore his

LinkedIn profile,

YouTube channel,

website.