Yerkes-Dodson Stress Model

Cheat Sheet

Stress isn’t the enemy—it’s fuel. But like any fuel, too little and you stall, too much and you burn out. The Yerkes-Dodson Model shows that stress follows a bell-curve: a sweet spot where pressure makes you sharper, but beyond that, it wrecks your performance.

Developed by psychologists Robert Yerkes and John Dodson in 1908, the model was based on experiments showing how arousal impacts learning and performance—a concept still relevant today

Adapted from Yerkes & Dodson (1908), Journal of Comparative Neurology and Psychology

The Three Stress Zones

Low Stress (Bored & Unfocused)

No pressure = No drive.

You’re coasting, disengaged, and not pushing forward.

Optimal Stress (The Sweet Spot)

Just enough challenge to keep you sharp, motivated, and performing at your best.

This is where growth happens.

High Stress (Crash & Burn)

Overload kicks in → Anxiety, exhaustion, bad decisions.

Hustling too hard? You’ll grind yourself into the ground.

How to Use This to Win

1. Find Your Zone – Pay attention to when stress boosts or wrecks your game.

2. Work Smarter, Not Just Harder – Push when needed, but don’t glorify burnout.

3. Protect Your Energy – Take intentional breaks before you hit the wall.

   
   
   
   
   
   

Stress & Performance Tracker

Use this card to track your stress levels and performance daily. Identify patterns to optimize productivity and prevent burnout.

Date	Task/Activity	Stress Level (1-10)	Performance Level (1-10)	Notes
03/21/2025	Finalizing the prototype demo	8	6	3 days behind schedule + Hardware issues !!! Short walk helped. Stress > 7 = drop in output