How to find and land a great internship

Starting out in your career—or shifting to a new field—can feel like a catch-22. You need experience to get a job, but you need a job to get experience. Internships can help break that cycle by offering a chance to get that first bit of experience. They offer a chance to build real-world skills, work on interesting projects, and meet people who could help you along the way.

Not all internships are (equally) useful though, and landing a good one takes more than just firing off a bunch of applications. To find an opportunity that genuinely launches your career ahead, you’ll need to be thoughtful about where you apply, how you apply, and what you do once you’re there.

Finding internship opportunities

If you’re going to invest months of your time in an internship, you want it to actually help your career. Many of the best roles—especially in mission-driven or competitive fields—require a bit of digging and a proactive approach. A great place to start is our internship & fellowship list, featuring recurring, impact-oriented opportunities organized by cause area. You can also check our job board for specific roles as they’re posted throughout the year. Otherwise:

• Explore professional associations and networks in your field, which often post exclusive internships and or fellowships you won’t find elsewhere. These might include academic societies, certification bodies, or field-specific communities. If you’re not sure where to start, try looking at the LinkedIn profiles of people in roles you admire to see what organizations they’re part of, then check those groups for opportunities.
• Keep up with your university’s career center or job board if relevant. Many schools offer access to job listings and alumni career resources even after graduation.
• Use general career platforms like LinkedIn and Handshake, but don’t rely on them alone—many high-quality roles aren’t listed there.

Beyond online listings, a lot of great internships circulate through informal networks or are created through direct conversations. One great tactic for finding these opportunities is to start showing up to things that interest you—whether they’re virtual panels, conferences, lectures, community meetups, or workshops. These settings can help you get to know people working in the field who could expose you to early career opportunities you haven’t heard about. Plus, you can reference these events in your cover letter or interview to signal your involvement in the space.

Decide whether to apply

Once you’ve found some promising internships, take a moment to consider which ones are actually worth your time and energy. It can be tempting to apply to everything, but that often leads to wasted effort and lower-quality applications. A more effective approach is to prioritize the opportunities that seem like a good fit. For each role, try asking yourself:

• Is this right for me? (Motivation)
• Am I right for this? (Match)

These questions form the application matrix, a simple framework to help you figure out which opportunities are worth pursuing. 

Step 1: Think about your motivation

Your motivation is about what you want and need from your next role. It’s your internal sense of whether the opportunity excites you and aligns with your priorities. Ask yourself:

• Will this help me develop career capital (like skills, experience, or connections) that could help me in future roles?
• Could it give me insight into a field or career path I’m considering?
• Does it offer the kind of mentorship, exposure, or challenges that will help me grow?
• Am I excited to learn from the people, the organization, or the work itself?

Some internships might not check every box, but still offer strong learning opportunities or open doors down the line. Others might look great on paper but fall short in practice, so it’s worth thinking about how the experience will actually help you grow. Keep an eye out for potential red flags suggesting that the opportunity might not be as valuable as it seems:

• Lack of structure. If it’s unclear what your role will be or there’s no plan for supervision or support, that might be a sign you won’t get much out of the experience.
• Exploitative setups. Be cautious of unpaid internships that expect full-time hours but offer little in return. These are often not worth your time.
• Not enough substance. Be wary of internships that don’t offer meaningful work or opportunities to learn, regardless of the organization’s reputation. Sometimes even prestigious orgs rely on their name to attract interns without providing much hands-on experience or support.

At the same time, some trade-offs can be worth it. Even a less engaging role at a well-known organization might be worthwhile if it opens doors later. Focus on what you want to gain from the experience and whether this role helps you get there.

Step 2: Understand your match for the role

Your match is about how well your profile lines up with what the organization is looking for. It’s less about being fully qualified and more about showing potential to succeed and grow. Ask yourself:

• Do you meet the basic essential requirements listed in the posting (even if you don’t necessarily meet all the other requirements perfectly)?
• Can you make a clear and compelling case for why you’re a good fit for this internship?
• Are there practical constraints (like location, availability, or visa needs) that might be a problem?

Try to get a realistic sense of how strong a candidate you are—not to rule yourself out needlessly, but to help you prioritize where to focus your energy. 

Making a call

As you weigh each opportunity, consider both your motivation and how well your profile aligns with the role. A great fit will check both boxes: it excites you and aligns with your growth goals, and you can see how your skills and experience match what the organization is seeking. If one factor feels weaker, pause and ask yourself: Is there still value in applying? Could this role help you develop in other ways, or open doors in the future? Trust your instincts. Your time is limited, so focus on the opportunities that offer the most potential for growth and learning, even if they don’t tick every box.

Of course, no internship is perfect. Each one will come with trade-offs, but using the application matrix as a guide can help you make a more thoughtful decision.

How to improve your application

Once you’ve found a promising opportunity, the next step is standing out in a crowded applicant pool. In competitive fields, qualifications alone often aren’t enough, especially when many candidates have similar backgrounds on paper. What really makes a difference is the quality of your application. The good news is that many applicants don’t take the time to tailor their materials or make a strong case for why they’re a great fit for each particular opportunity. By putting in just a bit of extra care and strategy, you can give yourself a meaningful edge.

Polish and tailor your resume

In most cases, recruiters or program coordinators will be the first to review your resume when you apply. They tend to form an initial impression within just a few seconds, so it’s important that your resume quickly communicates why you’re a strong fit for the role. Here are a few key tips to help you build a strong master resume:

• Prioritize readability. Aim to make your resume easy to skim by using bullet points, highlighting key achievements, and keeping descriptions to the point. Choose clear fonts and a simple structure to ensure it’s easy for recruiters to follow. Avoid complex formats or colors that could distract from your content, as they may not be readable by Applicant Tracking Systems (ATS). For most people early in their careers, a one-page resume works well, though a second page is fine if you have enough relevant experience. If something doesn’t seem to strengthen your application, leave it out.
• Structure it strategically. If you have limited work experience, start with your education, followed by relevant internships, coursework, research projects, or extracurricular activities. You can also include unofficial experience like leadership roles, volunteer work, side projects, or coursework that demonstrate initiative and transferable skills.
• Focus on your contributions and achievements. Anyone can say they’re “hardworking” or “passionate,” but what really makes you memorable is showing how you’ve made a difference. Maybe you noticed an opportunity and acted on it, proposed a fresh idea, or helped push a project forward. For instance, instead of simply saying, “Supported communications at a nonprofit,” you could say, “Launched a new email series that boosted supporter engagement and attracted 150+ new subscribers.” Employers value tangible evidence of your skills, so if you can, use clear, quantifiable outcomes to highlight the impact of your work.

After creating a solid master resume, take the time to tailor it for each opportunity you apply to. Look over the job description and highlight the skills and experiences that align most closely with what the role is seeking. You can reorder bullet points, adjust wording, and mirror key language from the posting—just make sure it feels authentic to your experience. Small, thoughtful tweaks can help your resume resonate more with each specific opportunity.

Create a compelling cover letter

Cover letters and application questions are where a lot of people get stuck, either overexplaining or falling back on stiff and generic language. But the goal is simple: you want to sound like a human and express genuine interest. Think of your cover letter as a brief pitch that connects the dots between what draws you to the organization, how your background fits, and what kind of work excites you.

Rather than listing responsibilities or relying on buzzwords, focus on real examples that show your strengths in action. For instance, instead of just saying you’re a good communicator, describe a project where you demonstrated that skill in a meaningful way. This helps paint a clearer picture of your experience.

It’s also helpful to highlight your approach to work. Employers care about results, but they also want to see how you think through challenges. Briefly touching on your process (whether it’s how you tackled a problem or organized a project) can show that you’re thoughtful and strategic in your work.

Keep your letter concise and aim for 3-5 short paragraphs, cutting anything that doesn’t add new insight. If you’re using AI to help with the draft, think of it as a tool to get started, but don’t let it replace your voice. The best cover letters are those that feel genuine and thoughtful, reflecting who you are rather than a perfect, polished version of what you think employers want to hear.

And finally, for your whole application, pay attention to the details. Small mistakes won’t always disqualify you, but they don’t help. If they ask for one PDF, don’t send three. If they request a specific email subject line, use it. A quick proofread can catch minor errors that make a big difference, like a cover letter addressed to the wrong organization.

Go beyond the application 

Internships, especially the competitive ones, can be tough to land. Prestigious programs often attract highly qualified candidates, which means you’ll be up against people who are fully invested in their applications. To stand out:

Show what you’ve already done. You don’t need to have academic journal publications to prove you can get things done. What matters is having something that demonstrates your skills and engagement. Whether it’s a project, a blog post, a research summary, or even a thoughtful LinkedIn post, these contributions show you’re actively involved and thinking critically about the issues in your field. Building an online presence also helps signal your involvement. Keep your LinkedIn up to date with relevant experiences and areas of interest, and if it fits your field, consider creating a portfolio or personal website. Engaging in discussions on platforms like Substack, X, Bluesky, or niche forums can also help you connect with the community and demonstrate you’re staying on top of trends and issues that matter.

Research past participants. If the program lists past interns or fellows, take a few minutes to browse their LinkedIn profiles. This can give you a sense of the kinds of experiences or backgrounds the program values. By understanding what past participants have brought to the role, you can better tailor your application to show how your background aligns with what the program is looking for. If you’re comfortable, you could also reach out with a short, respectful message to ask about their experience. Just be sure to focus on gathering insights rather than asking directly for an internship.

Engage with the organization. Follow the organization on LinkedIn, subscribe to their newsletter, or attend an event they host to better understand their work. Mentioning something specific about their mission or recent initiatives in your application can help convey genuine interest, making you more memorable than just another name.

Acing your interview

At the interview stage, the goal is to prove that you’re not just qualified on paper but also someone they’d actually want to work with.

One of the best ways to prep ahead of time is to practice answering the questions you’re likely to face. Start by thinking through your answers and jotting down key points, especially for questions you find tricky. It can also be useful to actually say your answers out loud to catch rambling or filler words and improve your overall delivery (but you don’t need to memorize answers word-for-word). If possible you could also try a full mock interview with someone else or use a timer to simulate answering questions in real time.

Another thing to do before the interview is research. Don’t spend too much time on this early on, but make sure you have a solid understanding of what the organization does and what they’re looking for—this can become more important as you progress in the interview process. Scan the job description for themes or repeated phrases to get a sense of what they’re prioritizing so you can frame your strengths to match. If you know who’ll be interviewing you, a quick look at their LinkedIn might offer insights into their background or perspective.

Finally, if anything important about the process is unclear ahead of time, like the format or what you should prepare for, it’s fine to reach out and ask. Just keep it simple and professional—too many follow-ups or overly detailed requests can be unnecessary.

During the interview

When you’re in the interview, remember that your goal isn’t to perform perfectly, but to show that you’re capable, easy to work with, and genuinely interested in the role. 

It’s completely normal to feel nervous, and it’s easy to ramble when that happens, but try to keep your responses focused. If you find yourself going off track, take a moment to breathe and refocus on the question. If a question catches you off guard, pausing for a few seconds to gather your thoughts is totally fine. You can even acknowledge it naturally by saying, “That’s a great question, let me take a moment to think.” Interviewers usually appreciate thoughtful, well-structured answers more than rushed or unclear ones.

If your interview is virtual, it’s worth ensuring things will run smoothly. Check your lighting, make sure your background is clean and neutral, and test your microphone and camera beforehand. A quick tech check can prevent avoidable issues, and while small hiccups are understandable, small details can make a big difference in how professional you appear.

At the end of the interview, you’ll likely have a chance to ask questions. This is a good opportunity to both learn more about the role and show your interest. It helps to prepare a few questions in advance—like what skills successful interns tend to develop, what challenges are common, or whether there’s potential for the internship to lead to full-time work.

Making the most of your internship

Landing an internship is great! To keep the momentum going for your career, you want to ensure that you’re making the most of it. That doesn’t mean overworking yourself or treating every interaction like a high-stakes networking event, but it does mean being intentional about how you approach your time.

Take initiative (without overstepping)

One of the best ways interns stand out is by showing initiative, though it’s worth being thoughtful in how you do this. Some workplaces appreciate interns who bring new ideas and proactively take on extra projects, while others have more rigid structures where it’s best to first focus on excelling at assigned tasks. A good rule of thumb is to start strong with what’s expected of you and then look for ways to contribute more. If you notice a problem or have an idea, frame it as a question rather than assuming you should jump in:

• Less effective: “I rewrote the onboarding guide since it seemed outdated.”
• More effective: “I noticed the onboarding guide hasn’t been updated in a while—would it be helpful if I took a look and suggested improvements?”

This way, you show initiative while leaving room for other considerations, like whether someone else is already handling the task or if it’s not a current priority, and you respect the existing workflow.

Build genuine relationships

Internships are a great time to meet people in your field, but “networking” doesn’t have to mean forced small talk or reaching out just to get a future job. Instead, think of it as a way to get to know people whose work you respect and who might have insights to share. This can be as simple as asking a colleague about their career journey, attending team meetings or workplace events when invited, or sending a thank-you email after a helpful conversation. If it feels natural, try to stay in touch after your internship by connecting on LinkedIn or following up down the line. You really never know when one of these connections could help you later on, so it’s helpful to be proactive.

Seek out learning opportunities

Internships are high variance experiences. Some offer structured training and mentorship, while others take a more hands-off approach. If you’re not getting enough chances to learn, don’t hesitate to ask! You could request to sit in on meetings that interest you, ask a colleague for a quick chat about their career path, or offer to take on a small project in an area you’d like to develop. On the flip side, it’s also okay to set boundaries. Some workplaces might lean too heavily on interns to take on extra work without clear benefits. If you’re asked to do something clearly beyond your scope, it’s reasonable to ask how it connects to your learning goals or to politely push back if it seems exploitative.

Leave on a good note

Even if you don’t see yourself working at the company long-term, leaving with a positive impression will help you down the line. This might mean wrapping up projects neatly, thanking people who supported you, and (if it makes sense) asking for a reference. Not every internship is a great experience, and if you had a difficult time, you don’t have to force a connection. If you need a reference but don’t feel comfortable asking your direct supervisor, consider reaching out to someone else you worked with. 

Seek feedback and reflect

Feedback—both formal and informal—can be one of the most valuable takeaways from an internship. If your workplace has structured performance reviews, use them as a chance to understand your strengths and areas for growth. If not, you can still ask trusted colleagues something like:

“What’s one thing I did well and one thing I could improve on?”

“If I wanted to develop in this field, what skills should I focus on next?”

Along with seeking feedback, take some time to reflect on your own experience. What aspects of the work did you enjoy (or not enjoy)? Did you gain any useful skills or insights that will influence your next steps? While not every internship will be great, each one offers an opportunity to learn more about your career path and what you want or don’t want in a future role.

Wrapping up

Internships can be a valuable way to learn, explore new paths, and build toward something more fulfilling—whether you’re early in your career or making a shift later on. Some lead directly to job offers. Others help you build skills, gain insight, or rule out directions that aren’t the right fit. That kind of clarity is valuable too. Whatever stage you’re at, the more intentional you can be now, the better positioned you’ll be for whatever comes next.