Navigating the Competitive Landscape of Congressional Internships
Congressional internships offer a unique gateway to public service, providing hands-on experience in the legislative process. These internships are an important staple of the DC ecosystem. It’s commonly said that “DC runs on interns”. However, securing a coveted spot requires careful planning, strategic application, and a clear understanding of the selection process. Congressional internships are often quite competitive, and getting one is far from guaranteed.
Understanding the Congressional Internship Landscape
Congressional internships can occur in the Member’s state/district office(s) or in their DC office. Internships in personal offices can occur in the Member’s state/district office(s) or in their DC office. Many congressional internships take place in the summer, but there are also semester internships, for example in the fall or spring. There are several kinds of congressional internships. The most common internships involve general office work, and are often marketed as adjective-less “internships.” There are also more focused internships (“legislative interns”; “legal interns” or “law clerks” for law students; “press interns” for communications staff; “digital interns” for office management assistance; etc.). This post focuses mostly on general and legislative internships (in either personal office or committee) since they are the most common and relevant for policy work. Interns in Congress typically perform a wide range of tasks.
Types of Congressional Internships
The most common internships involve general office work, and are often marketed as adjective-less “internships.” There are also more focused internships such as:
Legislative Interns: Assist with policy research, drafting memos, and attending committee hearings.
Legal Interns/Law Clerks: (for law students) Provide legal research and support to the legal team.
Read also: A Guide to Less Competitive Scholarships
Press Interns: Support the communications staff with media relations, press releases, and social media.
Digital Interns: Assist with office management and digital communications.
Congressional Committee vs. Personal Office Internships
In general, congressional committee internships are more prestigious and tend to be “more policy-focused than internships with individual Congressmen or Senators.” They are also typically more competitive, especially if you lack prior DC experience. Although there are broad differences between the average Senate and House internship, there’s also a lot of variation among internships in each of these categories.
Committee Internships: These are generally more prestigious and policy-focused, offering exposure to specific policy areas. Both parties usually run their own internship program for the committee. Some chairs and ranking members merge their committee internship and personal internship.
Personal Office Internships: These provide a broader range of experiences, including constituent services and administrative tasks.
Read also: Scholarship Program Information
Senate internships are often viewed as slightly more competitive and sought-after. A senator’s office is typically larger, more streamlined, and better funded. You’re likely to form close working relationships with your manager and other interns, but less likely to form close relationships with everyone in the office. House internships are slightly less competitive, but you’re more likely to do a higher percentage of substantive work (drafting memos, offering your opinion in meetings, etc.) and form close relationships with everyone in the office.
The Role of Interns in Congress
Interns in Congress typically perform a wide range of tasks. Interns in Congress typically perform a wide range of tasks. These tasks can include:
Constituent Services: Responding to constituent inquiries, handling phone calls, and assisting with casework. Somewhat unintuitively, it may be good to include customer service experience in your resume for this reason. Constituent services, such as responding to letters and handling phone calls, require comparable skills to those of customer service.
Legislative Research: Conducting research on policy issues, tracking legislation, and preparing briefing materials.
Administrative Tasks: Providing general office support, managing correspondence, and assisting with scheduling.
Read also: Interview Tips for Internships
Communications Support: Drafting press releases, managing social media, and assisting with media outreach.
Congresswoman Alexandria Ocasio-Cortez offers internships in both her Washington D.C. and District offices. Interns will work with staff to serve the constituents of New York’s 14th Congressional district. Our goal is to provide each intern with a meaningful experience that will enhance their understanding of Congress.
Key Factors Influencing Competitiveness
Several factors contribute to the competitiveness of congressional internships.
Academic Excellence and Relevant Skills
Ideal candidates are responsible, focused, and organized; have a passion for civil liberties; and have a history of taking action in support of causes they believe in. All interns are expected to demonstrate excellent research, writing, and communication skills.
GPA and Major: A strong academic record, particularly in relevant fields like political science, public policy, or communications, is crucial. The FBI hires interns with backgrounds in computer science, law, forensic science, and other disciplines. Regardless of your college major, you can be considered for a spot in the internship.
Research and Writing Skills: The ability to conduct thorough research and communicate effectively in writing is essential. Written responses are evaluated not only on answers given, but also on clarity, style, and quality.
Communication and Interpersonal Skills: Interns must be able to communicate effectively with staff, constituents, and other interns.
Political Alignment and Demonstrated Interest
Shared Ideology: An ideologically aligned office is more likely to offer you an internship. In brief, (1) an ideologically aligned office is more likely to offer you an internship; (2) you’ll likely get more value from the internship, in terms of personal enjoyment, building a professional network, and the possibility of the internship leading to a full-time staff position; and (3) your office choice can influence your future policy opportunities, including further work in Congress or in partisan think tanks.
Knowledge of the Congressperson's Priorities: Demonstrating familiarity with the congressperson's key legislative issues and policy positions is important. You can do this by identifying the congressperson’s key legislative issues and connecting them to your interests and expertise. You can also reference the legislation they’ve helped pass, their congressional committees and caucuses, and their views on certain topics. Prospective interns often wonder how much to consider a congressperson’s issue areas when deciding whether to apply to their office. But some of these benefits will probably be larger if you can intern for a member with a relevant specialty.
Passion for Public Service: A genuine interest in public service and a desire to contribute to the legislative process are highly valued. Kevin Joseph Sutherland was a Connecticut native dedicated to public service and advancing policy that would positively impact people’s lives.
Networking and Personal Connections
Connections to the District/State: Hiring managers in Congress generally prefer applicants with strong connections to the district or state the office represents, especially if you’ve lived there (either at home or during college). If you don’t have ties to the district or state, you may be able to substitute ties to the jurisdiction with ties to a given office from your network. Offices vary in how strong their preference is for applicants from their district or state. When it comes to the House, being in the same district is ideal, but being in the same state as the office’s constituency is still good. Personal ties to an office’s constituency are preferred but not typically essential.
Informational Interviews: Conducting informational interviews with congressional staffers can provide valuable insights and help you make connections. Assessing an office’s environment can be difficult when first applying to congressional offices. During an informational interview, ask questions about the internship program. The more you can make these questions specific to the office you’re applying to, the better.
Leveraging Your Network: Requesting a relevant contact to "flag" your application can increase its visibility. At this stage, it is valuable to request a relevant contact of yours to contact someone they know in the office to “flag” your submitted application, e.g. This practice is very common in hiring on the Hill (especially for more senior roles), and helps ensure that your resume and cover letter are at least read by the staffer managing the hiring. You can also accomplish something similar if you’ve had an informational interview with someone in the office, by contacting them to thank them for discussing the program and flag that you’ve submitted an application.
Crafting a Competitive Application
The application process typically involves submitting a resume, cover letter, and potentially answering short essay questions. The first round of applying to congressional internships typically consists of a written application asking for a cover letter and resume. This may also include short answer essay questions specific to the office. This section reviews tips for writing a good cover letter and resume. In addition to the resources below, your school’s career center may provide you with support and feedback on your application.
Resume Essentials
Drafting a good resume for a congressional internship is also similar to other internship applications. A good resume will show you have the relevant skills and work experience to excel at the internship you’re applying for.
Highlight Relevant Experience: Showcase experiences that demonstrate your skills in research, writing, communication, and customer service.
Quantify Achievements: Use numbers and data to quantify your accomplishments and demonstrate your impact.
Keep it Concise: A resume should typically be no longer than one page, or two pages in exceptional circumstances. It can be useful to have a “master resume” of all your work experiences and skills that’s longer than one page.
Cover Letter Strategies
Writing a cover letter for a congressional internship is similar to writing a cover letter for other internship applications. A congressional internship cover letter is an opportunity to construct a narrative around your resume and further elaborate on why you’re a good fit for the role. Additionally, your cover letter should explain why you’re interested in a specific office or committee rather than why you’d like to do a congressional internship in general.
Tailor to the Office: Customize your cover letter to each office, highlighting your interest in the congressperson's specific policy priorities.
Connect Your Skills: Explain how your skills and experiences align with the needs of the office.
Demonstrate Knowledge: Showcase your understanding of the congressperson's legislative work and policy positions.
The Interview Process
The second and final application round is typically an in-person or virtual interview. In addition to assessing your qualifications and experience, the interviewer may look for qualities essential for success in a fast-paced and demanding environment, such as teamwork, respect for others, and the ability to work collaboratively with senior staff and other interns.
Highlight Essential Qualities: Demonstrate teamwork, respect for others, and the ability to work collaboratively. To evaluate these qualities, you may be asked questions like “What skills do you bring to the office?” and “Can you describe a time when you resolved a conflict with others?”.
Showcase Knowledge: Demonstrate your knowledge and familiarity with the congressperson and their policy priorities. You should also expect to be asked questions about the office and how it aligns with your personal interests and career goals. Seek to demonstrate your knowledge and familiarity with the congressperson and their policy priorities. Be prepared to answer questions such as “Where do you and the congressperson share common ground, and where do you differ?” or “Why are you particularly drawn to the congressperson’s issue areas?”.
Prepare Thoughtful Questions: Ask insightful questions about the internship program and the office's work.
Financial Considerations
Historically, Congressional interns have typically been unpaid (or underpaid), making it harder for those from low-income backgrounds to get a foot in the door in Congress. Fortunately, this trend has partly reversed in recent years, with many Senate and House offices now offering to pay their interns. As of 2021, Senate interns receive a stipend of ~$2,000 per month, which is a substantial increase from just a few years ago. Of course, many people cannot afford to complete an unpaid internship. If the congressional internship you’re applying to does not pay interns, you might still be able to get financial compensation-Congress allows outside entities to pay Congressional interns, subject to certain conditions.
Stipends and Compensation
Paid Internships: Many offices now offer paid internships, providing a stipend to help cover living expenses. Congresswoman Alexandria Ocasio-Cortez offers internships in both her Washington D.C. and District offices. Interns are compensated at a rate of $18/hour, unless sponsored by an outside organization also compensating at a rate of at least $15/hour. Please note, unless an applicant is financially sponsored by an outside organization, House rules state that all paid House of Representative Employees must be United States citizens.
Need-Based Stipends: Some offices offer need-based stipends to applicants who demonstrate financial need. The Himes office offers stipends to applicants in each cohort who have demonstrated financial need. Applicants for summer internships in DC and/or in Connecticut with demonstrated financial need are encouraged to apply for the Kevin J. Kevin J. Sutherland Washington, D.C.
External Funding: Some third-party organizations offer stipends for unpaid congressional internships. If the congressional internship you’re applying to does not pay interns, you might still be able to get financial compensation-Congress allows outside entities to pay Congressional interns, subject to certain conditions. Some third-party organizations give stipends for unpaid congressional internships. Morris K. Udall and Stewart L.
Cost of Living in DC
The cost of living in DC is 39% higher than the national average. The average rent for a 2 bedroom apartment is around $2,270 per month, and you can expect to spend between $115 and $170 per week on food, transit, and other personal expenses.
Alternative Internship Opportunities
While congressional internships are highly sought after, other opportunities exist for students interested in public service.
FIRE's Free Speech Internship
FIRE’s 10-week, paid summer internship offers undergraduate students a hands-on opportunity to defend civil liberties on campuses nationwide. As part of our broader mission to educate and empower the next generation of First Amendment advocates, interns gain real-world experience, individualized mentorship, and the chance to contribute meaningfully to FIRE’s work protecting student rights.
FIRE interns do substantive work and participate in weekly seminars with FIRE staff and other experts on freedom of expression, due process, and much more. Interns will work at FIRE’s downtown Philadelphia office. (ET). APPLY TODAY!
FIRE is seeking passionate, team-oriented, and driven undergraduates (rising sophomores, juniors, and seniors) attending colleges and universities in the United States who are looking to engage in free speech activism on campus.
FBI Honors Internship Program
The FBI Honors Internship Program is a paid, 10-week summer experience that begins in mid-June and ends in mid-August each year. Undergraduate, graduate, and post-doctoral students with at least a 3.0 GPA are placed in FBI divisions based on their skills. Once there, honors interns use their strengths to protect the American people and uphold the Constitution of the United States.
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