Turning stress into success: Using the Yerkes-Dodson Law

We tend to put stress into one big, ugly bucket. We hate it, avoid it, and blame it for everything from our burnout to bad sleep.

But what if stress wasn’t always the villain?

What if, with the right amount, it could actually help you thrive?

That’s where the Yerkes-Dodson Law comes in. It’s a century-old psychological principle that proves stress isn’t the actual problem; mismanaged stress is.

Let’s break it down and see how ordinary stress, when handled right, can supercharge performance.

What is the Yerkes-Dodson Law?

Discovered in 1908 by psychologists Robert Yerkes and John Dodson, this law describes the relationship between arousal (aka stress or stimulation) and performance.

Imagine a bell curve. On one end, you’re under-stimulated and bored, where you can’t focus, you procrastinate, and everything feels flat.

In the middle? That’s your sweet spot. Just the right amount of pressure from deadlines, competition, and a bit of urgency. But push past that? Overwhelm kicks in. Stress skyrockets, performance drops, and things unravel.

In simple terms:

• Too little stress = underperformance
• Moderate stress = peak performance
• Too much stress = burnout or breakdown

Why does this matter?

In a world obsessed with hustle culture and productivity hacks, we rarely talk about the quality of pressure. We’re either told to “relax and take it easy” or to “grind till you shine.” But life doesn’t work in extremes.

Whether you’re a student prepping for finals, a startup founder chasing growth, or a parent juggling chaos, the balance between calm and challenge is everything. Understanding the Yerkes-Dodson Law is essential for staying sharp without spiralling.

Finding your sweet spot: The optimal zone of stress

Now, some people thrive under tight deadlines, while others crack under pressure. The Yerkes-Dodson Law suggests that the ideal stress level varies by person and task. Here’s how to find yours:

1. Recognise your stress signals

• Too Little Stress: You feel unmotivated, sluggish, or distracted.
• Just Right: You’re energised, focused, and in a state of flow.
• Too Much: You feel anxious, overwhelmed, or make careless mistakes.

2. Adjust based on task difficulty

• Simple Tasks: Higher stress can help you power through routine work.
• Complex Tasks: Too much stress impairs focus, so a calmer approach works better.

3. Experiment and reflect

Track your performance under different stress levels. Notice when you do your best work—was it under a tight deadline, or with steady, moderate pressure?

So if you’re stuck or snapping under pressure, ask: Is this a high-focus task that needs calm? Or a low-focus one that could use a push?

How to turn stress into success

Now that you understand the Yerkes-Dodson Law, how can you use it to your advantage? Here are four strategies:

1. Reframe stress as fuel

Instead of dreading stress, see it as energy. Athletes, performers, and top professionals channel it. When you feel pressure, remind yourself: This is my body preparing me to perform.

2. Set challenging goals

Too easy? You’ll slack off. Too hard? You’ll panic. The best goals push you just beyond your comfort zone without breaking you.

3. Use stress-busting techniques when overwhelmed

If stress tips into anxiety, try:

• Deep breathing
• Short breaks
• Prioritising tasks
• Talking it out with someone

4. Build stress resilience

Like a muscle, your ability to handle stress improves with practice. Gradually expose yourself to manageable challenges to strengthen your tolerance.

Closing thoughts

The Yerkes-Dodson Law reminds us that stress isn’t just something to “manage”, but it’s something to use.

The trick isn’t avoiding pressure. It’s learning how to ride it.

So the next time your heart’s racing before a big pitch, or you feel the deadline inching closer, don’t panic.

Pause. Recognise that what you’re feeling might be the exact amount of tension you need to perform at your best. Because success doesn’t come in the absence of stress. It comes from learning how to flow with it.