5 Internship Skills to Develop for High School Students

If you’ve always assumed that the point of completing an internship was just to add a few bullets to your resume, we’re here to challenge those assumptions.

Rather than just being a way to pad your credentials to get you ready for college or the workforce, internships provide you with skills that can shape your future.

Sure, gaining real-world experience is a plus, but the true value of internships lies in the abilities you’ll cultivate when you dip your toes into the professional world. 

Internship skills serve you well in the workforce, but also impact your academic performance, your ability to secure prestigious mentorships, and even your college applications.

For high school students pursuing competitive STEM programs, research internships, or any other ambitious goals, identifying the skills you’d like to develop is the difference between landing a decent experience and one that completely transforms your career trajectory.

Below, we’ll highlight the essential skills you should focus on sharpening during your internship, as well as how those skills will help you thrive now and long into the future.

What Are Internship Skills?

Before we explain our full list of skills, let’s get some housekeeping out of the way: what are internship skills, and why do they matter?

Internship skills refer to both the technical and soft skills you’ll need to succeed in a professional environment. Employers (and college admissions officers) value candidates who possess not just technical know-how, but also the interpersonal and organizational abilities to excel in the workplace.

In most cases, these skills are remarkably versatile. Whether you dream of joining a prestigious research team, leading a robotics competition, or launching a science project worthy of a journal publication, the capabilities you gain during an internship will serve you well across industries and disciplines. Developing these skills early on will give you a significant head start, boosting your confidence in new environments and helping you stand out in applications and interviews.

Most importantly, mastering internship skills makes you adaptable and prepared for all kinds of challenges. Beyond that, they signal to mentors, universities, and even future employers that you’re so much more than just grades and test scores. You’re a force of nature, someone who can communicate effectively, manage responsibilities, and contribute meaningfully to any team. 

Top Internship Skills to Develop

Just like every student is different and every career goal is different, so, too, are the best internship skills you might want to focus on developing. 

However, certain skills remain universally valuable regardless of your background and your field. Here are some of the most important ones to focus on and how they might apply to real-world success:

1. Communication

Clear, effective communication is indispensable in the workplace. Indeed, strong communication skills are important to the vast majority of employers (more than 70%, in fact, according to a NACE survey).

During your internship, you’ll likely have to send professional emails, speak up during meetings, or even deliver presentations. Honing the way  (and how well) you articulate your ideas will make it far easier for you to collaborate, ask questions, and showcase your contributions to others.

What exactly does polished communication look like? In a nutshell, it means crafting emails that are straightforward yet respectful, contributing ideas in discussions without rambling, and knowing how to make your point succinctly and professionally. 

For STEM students, this also includes the ability to explain technical ideas in a way that non-specialists can understand (an invaluable skill for working with cross-disciplinary teams or even presenting your research findings).

Pro tip? Take note of how your mentors and supervisors structure their emails or project updates, then try to mirror their professionalism in your own communications while you develop your personal voice.

2. Time Management

Time management is a life skill that at this point sounds so generic, you probably gloss right over it when you see it listed as a requirement on job applications.

However, in an internship setting (as well as in the real world), it’s a deal-breaker. Projects often come with overlapping deadlines, and as commitments stack up, you’ll need to know how to juggle your priorities effectively.

Organizing your time well means you can deliver what’s expected of you without cutting corners or worse, burning out. If you’re working on multiple tasks, you’ll need to know how to create a prioritized list and tackle the most urgent or complex tasks first. Yes, apps like Trello or Notion can help with this, but so can a reliable planner or calendar. And no app or tool is a replacement for real-world experience to hone the skill, which you'll likely get in an internship.

How might you apply these skills in real life? Say you’re tasked with collecting data for a research project while at the same time drafting a summary for a team presentation. Practicing how to allocate your uninterrupted focus time to each task will help you avoid last-minute stress and deliver high-quality work.

There’s no single best way to manage your time, but regular check-ins with a mentor or supervisor can give you some much-needed clarity on your priorities. Do your best to show initiative by providing regular status updates or asking for feedback on timelines.

3. Professionalism

Professionalism often seems like a buzzword, a term that’s thrown around but very few people seldom know what it actually looks like.

In most places, regardless of the type of internship, it boils down to one thing: showing up the right way and following through with what you say you’ll do. This internship skill encompasses everything from following instructions and meeting deadlines to how you dress and interact with colleagues.

If your internship is remote, professionalism might also include email etiquette (also important for in-person roles), keeping your camera on for virtual meetings (when appropriate), and being punctual to check-ins. For in-person internships, it might be about carrying yourself with confidence and respect, doing so in a way that reflects your maturity and reliability.

Remember, every interaction is an opportunity to build your reputation. Showing that you’re both capable and dependable strengthens your relationships with mentors and sets the stage for valuable recommendations or references down the road.

Nobody expects you to be a chameleon, but you may find it helpful to observe the company culture and how others conduct themselves, then attempt to match that tone while staying true to your personality.

4. Adaptability and Problem-Solving

Internships, like life, can be unpredictable. When a project gets restructured or a problem arises unexpectedly, your ability to adapt and solve problems will be the key to standing out.

Adaptability also means staying positive and staying flexible, even when your original plan gets thrown off. For example, let’s say the research technique you’re using isn’t delivering desired results. Instead of panicking, demonstrate problem-solving by brainstorming alternatives or consulting with your mentor about new approaches.

No matter what steps you take, just the willingness to shoulder challenges demonstrates initiative, resourcefulness, and resilience, qualities mentors and managers love to see. 

5. Collaboration and Teamwork

Teamwork isn’t being friendly (although that doesn’t hurt). It means being an active, reliable team member. From group projects to lab collaborations, the ability to work well with others directly impacts your accomplishments.

This skill involves both contributing your ideas and being receptive to feedback from others. If your teammates critique your part of a project, be open to suggestions and use that feedback to improve. On the flip side, learn how to offer constructive input to others, focusing on solutions rather than criticism. 

Keep in mind that all teams thrive when each member plays their part. Whether you’re contributing to project discussions or helping troubleshoot someone’s code, your level of collaboration reflects your commitment to reaching shared goals. 

​​How to Stand Out in Your Internship Application: Key Skills and Strategies

The Power of Strong Applications

The application process for a research internship can be daunting, but don’t worry – a well-prepared and thoughtful approach can help you stand out. Crafting a compelling application goes beyond listing your academic achievements; it’s about demonstrating your genuine interest in the field, your passion for learning, and your ability to contribute to the research process.

One of the most crucial aspects of a successful application is a strong personal statement. This is your chance to showcase not just your qualifications but also your enthusiasm for the field you’re pursuing. Focus on explaining why you’re passionate about the research topic and how the internship will help you achieve your academic and professional goals. Be specific about what draws you to the program and how your experiences have prepared you to contribute meaningfully.

Tailor each personal statement to the specific internship program. Mention any relevant coursework, projects, or extracurricular activities that relate to the field of research. Show that you’ve done your homework on the program and the work being done by the mentors and research teams.

How to Build These Skills Before or During an Internship

Building real-world skills isn’t something that has to wait until you land your first internship. The best students know how to start early and be proactive, stacking experiences that turn them into standouts long before application season kicks off. You can absolutely begin developing these top internship skills in different parts of your daily life, and the results will pay off everywhere, from group projects to college interviews.

First, get involved in clubs, volunteer projects, or any team-based activity that interests you. STEM clubs, science fairs, coding challenges, debate teams, or volunteering at community outreach events all create stellar chances to collaborate, communicate, and manage your time. 

These environments also provide you with low-risk opportunities to experiment with new roles, try leading a meeting, or organize a small event. Treat every moment as a mini-internship that you can use to sharpen the same professional skills that matter in a workplace. A dress rehearsal, if you will.

Don’t wait for feedback to come from bosses. Whenever you finish a project in school or complete an activity with a team, check in with your peers or mentors. Ask what worked, what could be improved, and actually keep track of their thoughts. It could be in a physical notebook or a digital doc, but make sure you reflect on your progress consistently. 

Documenting what you’ve learned will help you spot patterns, highlight victories, and tap into tangible evidence for applications or interviews when someone asks, “Tell us about a time you demonstrated leadership or overcame a  challenge.” It also builds your self-awareness, a trait mentors and supervisors value deeply.

And don’t overlook the power of dedicated practices in a supportive environment. Joining programs like Polygence Pods can speed up your growth and help you connect with peers and mentors who truly understand what you’re trying to accomplish. 

Imagine working through tough research questions and writing papers, all with the benefit of expert guidance and encouragement. The accountability and community will help you not only learn new techniques but also build the confidence to actually use them in your next internship.

The Importance of Mentorship in Research Internships

A successful internship is not just about gaining technical skills; it’s about mentorship. High school research internships often provide you with the opportunity to work closely with experienced professionals who can offer valuable guidance and feedback. This mentorship is key to your success, both during the internship and beyond.

Research mentors can help you navigate complex projects, provide insights into the field, and offer career advice. They can also serve as invaluable references for future academic and professional opportunities. A good mentor can help you develop your research skills, introduce you to valuable industry networks, and even help you publish your findings.

Build Internship Skills That Set You Apart

Your journey doesn’t stop once you secure an internship. That’s where the fun and learning really begin. Every project and internship is an opportunity to grow, an opportunity to inch closer to your aspirations. 

When you commit to deliberately building internship skills, you’re investing in far more than just your short-term performance. These abilities follow you—to research labs, STEM competitions, college interviews, and beyond. Communication, time management, and all the myriad internship skills form the backbone of what makes candidates truly impressive in competitive environments.

You don’t have to traverse this road alone. Take advantage of programs like Polygence’s Pods and the Core Program to find the guidance and support you need to support your learning now, and not just later.

You don’t need to be perfect right off the bat. Every improvement counts. 

Ready to take your skills to the next level? Seize every opportunity to practice, reflect, and improve. The actions you take today will set you apart for years to come.