Live Video Interview
You speak with one or more interviewers in real time using a platform such as Zoom, Microsoft Teams or Google Meet.
Online & Video Interviews
Online interviews can remove travel and unfamiliar-location pressure, but they can also introduce technology, lighting, sound, eye-contact and household-distraction challenges. This guide helps you prepare your equipment, environment, communication and backup plan so the experience feels clearer and more manageable.
💜 You do not need a perfect home office.
A reliable connection, clear sound, a reasonably calm space and thoughtful preparation matter
much more than creating a flawless background.
Find the online-interview support you need
Try words such as microphone, camera, recorded, Teams, delay, sensory, backup, notes or internet.
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Recorded Interview
Questions appear on screen and you record your responses. There may be a time limit, limited retakes or a short preparation window.
Telephone Interview
The conversation happens without video. This may reduce visual pressure but can make turn-taking and non-verbal cues harder.
Confirm the format in advance.
Ask which platform will be used, whether video is required, how long the interview may take,
whether it is live or recorded and who will attend.
Open and test the interview platform before the day.
Check your internet connection in the room you plan to use.
Test your camera, microphone and speakers or headphones.
Charge your device and keep the charger connected or nearby.
Update the platform or browser in advance, not minutes before the interview.
Check that your display name is correct and suitable.
Turn off notifications, pop-ups, alarms and automatic updates.
Keep the invitation email and meeting link easy to find.
Camera Position
Place the camera around eye level. If needed, raise a laptop on a stable stand or sturdy books.
Sound Quality
Test for echo, background noise and microphone volume. Use headphones only if they are comfortable and reliable.
Internet Stability
Where possible, reduce other heavy streaming or downloads during the interview.
Device Choice
A computer or tablet may be easier than a phone because the screen is larger and the device can remain stable.
Lighting
Face a window or soft lamp where possible. Avoid a very bright window directly behind you.
Background
Choose a tidy, neutral or low-distraction area. A virtual background is optional and should be tested first.
Noise
Close doors or windows if useful, silence devices and let other people know when the interview is happening.
Comfort
Use a supportive chair, comfortable clothing, a suitable room temperature and non-distracting sensory supports.
Useful Items to Keep Nearby
- A glass or bottle of water.
- Your CV, the job description and short prompt notes.
- A pen and paper for important details.
- The interviewer's contact details.
- A charger and backup device where available.
- A discreet sensory item that helps you stay regulated.
Looking at the Camera
Brief camera glances can create the impression of eye contact, but continuous staring is not necessary. Looking at the interviewer’s face on screen is natural.
Allowing for Delays
Online calls can have a slight delay. Pause briefly after the interviewer finishes so you are less likely to talk over one another.
Using Notes
Keep notes brief and easy to scan. Place them close to your screen or camera so you do not need to look far away for long periods.
Speaking Pace
If you are nervous, deliberately slowing down a little can improve clarity. Clear sound matters more than speaking quickly.
“There seems to be a slight delay, so I may pause before answering.”
“I did not hear the last part clearly. Could you please repeat it?”
“I have a brief note here to help me organise my example.”
“Would you mind giving me a moment to think about that?”
Reduce Visual Overload
Hide self-view if seeing your own face is distracting. Close unnecessary windows and simplify the screen layout where possible.
Support Processing Time
Ask for questions one at a time, request written questions where appropriate or use a short pause before answering.
Manage Sensory Needs
Adjust lighting, clothing, room temperature and headphone use. Keep a sensory tool nearby if it does not interfere with the interview.
Support Executive Function
Use a printed checklist, calendar reminder, labelled browser tab and a simple “before I join” routine.
Plan for Communication Differences
You may explain that you look away while thinking or communicate best when given a moment to organise your response.
Protect Recovery Time
Video interviews can use substantial social, sensory and cognitive energy. Leave space afterwards to eat, rest and decompress where possible.
Example adjustment request:
“To help me participate effectively, could I please receive clear joining instructions and written copies of the interview questions?
A little extra processing time before answering would also be helpful.”
Steps • Routines • Preparation
Checklist Cat
Checklist Cat fits this page because online interviews become easier to manage when setup, links, technology, notes and the backup plan are turned into a visible checklist.
Identify the Problem
Briefly state what has happened: the sound has cut out, the screen has frozen or the call has disconnected.
Try One Simple Fix
Mute and unmute, reconnect headphones, turn the camera off briefly, or leave and rejoin if appropriate.
Use Your Backup Contact
Email or phone the interviewer if you cannot return to the call.
Offer an Alternative
Ask whether you can continue by telephone or another method if the technical problem cannot be resolved.
Keep the Problem in Perspective
A technical failure is not a measure of your preparation, professionalism or ability to do the job.
Prepare a short backup message:
“Hello, I am having difficulty reconnecting to the interview. I am available by phone and will continue trying the meeting link. My number is [your number].”
Protect Your Energy
Follow your usual routine, eat and drink if appropriate, reduce unnecessary demands and confirm the interview time.
Set Up the Space
Arrange lighting, water, notes and your device. Let household members know you should not be interrupted if possible.
Complete Final Checks
Test sound and camera, close other programs, silence notifications and open the correct meeting link.
Ground Yourself
Sit comfortably, breathe out slowly, press your feet into the floor if helpful and review only your key reminders.
Recover & Record
Take a break, write down useful notes and give yourself time before analysing the interview in detail.
The meeting link is open and correct.
Your camera, microphone and sound are working.
Your device is charged or connected to power.
Your phone is silent but available as a backup.
Notifications and distracting programs are closed.
Water, notes and the job description are nearby.
Your background and lighting are workable.
You know who to contact if the connection fails.
These resource ideas fit this topic well and can live in the central Work & Employment resource system rather than appearing here as unfinished placeholder blocks.
How early should I join an online interview?
Open the meeting link and complete your checks around 10–15 minutes beforehand. Join at the requested time or a few minutes early, depending on the platform and employer instructions.
Do I need to use a virtual background?
No. A tidy, low-distraction real background is often suitable. Virtual backgrounds can blur your outline or use extra processing power, so test one before relying on it.
Where should I look during the interview?
Looking at the interviewer's face on screen is natural. You can look briefly toward the camera when speaking, but constant camera eye contact is not required.
Can I use notes during a video interview?
Brief notes may be useful and expectations vary. Keep them short and easy to scan, and ask beforehand if you are unsure whether notes are permitted.
What should I do if my internet disconnects?
Try to reconnect, then contact the interviewer using the backup email address or telephone number. Explain the problem clearly and ask whether the interview can continue another way.
Can I request adjustments for an online interview?
Depending on the employer, role and local requirements, possible adjustments can include clearer instructions, written questions, extra processing time, breaks or another agreed format.
What if I cannot find a completely quiet room?
Use the calmest workable space available, tell household members the interview time, close doors or windows if useful and use headphones if they improve the sound.
Interview Preparation
Plan the wider before, during and after interview process.
Interview Questions & Practice
Build answers and practise common questions.
Interview Anxiety
Use practical strategies for nerves, regulation and recovery.
Interview Checklist
Follow a clear final preparation list.
Job Applications
Return to the application stage that leads into interviews.
Finding Work & Career Planning
Return to the main pathway.