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Hi there! You might know this method already, but the way I tend to tackle these sorts of competency questions is by using the STAR method. I basically outline first the Situation, then the Task, followed by the Action(s) I took, and finish off by talking about the Result I received. I find that this method helps me keep a structured and focused answer, and also zero in on the instance(s) where I have demonstrated the trait I'm being asked about.

Hope this helps! 👍