Coaching practices for The Yerkes Dodson Law Finding Your Optimal Performance Zone After a Loss
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Does this sound like the set of challenges you might be facing?
- I start a long stretch of demanding work in a good place, but somewhere in the middle I drift
- My work lately is either so easy I’m bored stiff and zoning out or so far over my head that I’m drowning, and I never seem to land in that absorbed zone where the difficulty is just right and time disappears
- Some days I show up and absolutely nail it and other days I fall flat, and it feels totally random
- I never seem to walk into the big moment at the right level
- I finally know roughly the state I perform best in, but in the moment before I go on I can’t tell whether I’m sitting above it and need to settle down or below it and need to fire up
Practices that may help
- The Yerkes-Dodson Law: Finding Your Optimal Performance Zone
The Yerkes-Dodson law describes an inverted-U relationship between arousal (stress, activation, anxiety) and performance: too little arousal produces low performance due to disengagement; too much produces performance breakdown. The optimal level of arousal is in the middle — and it varies by task, with complex or novel tasks requiring lower arousal than simple, well-practiced ones. The basic relationship is well-replicated, though the precise "optimal point" is harder to measure. - Monitoring Your Performance Zone in Real Time
Learn your personal arousal signals and check them periodically during extended performance tasks.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Matching Challenge Level to Skill (the Difficulty Calibration)
Design practice and work conditions so the challenge level maintains optimal arousal without exceeding your current skill.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Map your personal IZOF from past performance data
Identify the anxiety and emotional state that preceded your best and worst performances to find your individual zone.
The Zone of Optimal Functioning: Hanin’s IZOF Model - Calibrating Your Activation Level Before Performance
Assess whether you’re under- or over-activated for the task at hand — then adjust before beginning.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Determine whether your zone requires activation or relaxation
Once your zone is mapped, identify whether you need to increase or decrease arousal before performance.
The Zone of Optimal Functioning: Hanin’s IZOF Model - The Zone of Optimal Functioning: Hanin’s IZOF Model
Yuri Hanin’s Individual Zones of Optimal Functioning (IZOF) model holds that each athlete has a unique pre-competition anxiety range within which performance is best — and that this range, and the anxiety level that produces it, varies significantly between individuals. The practical implication is that there is no universally optimal arousal level: some athletes perform best when highly anxious, others when calm. The work is to identify your personal zone and develop practices to enter it reliably. - De-activation Strategies for Over-Arousal
Use targeted techniques to reduce arousal when anxiety or over-activation is undermining performance.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Activation Strategies for Under-Arousal
Use brief, targeted techniques to raise activation when you’re too flat to perform well.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Expand the IZOF profile to include positive and negative emotions
Map which emotions — not just anxiety — are functional for your performance, and which are dysfunctional.
The Zone of Optimal Functioning: Hanin’s IZOF Model
Related concerns
- The Yerkes Dodson Law Finding Your Optimal Performance Zone At Work
The Yerkes-Dodson law describes an inverted-U relationship between arousal (stress, activation, anxiety) and performance: too little arousal produces low performance due to disengagement; too much produces performance breakdown. The optimal level of arousal is in the middle — and it varies by task, with complex or novel tasks requiring lower arousal than simple, well-practiced ones. The basic relationship is well-replicated, though the precise "optimal point" is harder to measure.
- The Yerkes Dodson Law Finding Your Optimal Performance Zone Under Stress
The Yerkes-Dodson law describes an inverted-U relationship between arousal (stress, activation, anxiety) and performance: too little arousal produces low performance due to disengagement; too much produces performance breakdown. The optimal level of arousal is in the middle — and it varies by task, with complex or novel tasks requiring lower arousal than simple, well-practiced ones. The basic relationship is well-replicated, though the precise "optimal point" is harder to measure.
- The Yerkes Dodson Law Finding Your Optimal Performance Zone During A Big Change
The Yerkes-Dodson law describes an inverted-U relationship between arousal (stress, activation, anxiety) and performance: too little arousal produces low performance due to disengagement; too much produces performance breakdown. The optimal level of arousal is in the middle — and it varies by task, with complex or novel tasks requiring lower arousal than simple, well-practiced ones. The basic relationship is well-replicated, though the precise "optimal point" is harder to measure.
- Calibrating Arousal Performance
Learn your personal arousal signals and check them periodically during extended performance tasks.
Monitoring Your Performance Zone in Real Time
- Flow And Arousal Performance
Learn your personal arousal signals and check them periodically during extended performance tasks.
- Identify Arousal Zone
Once your zone is mapped, identify whether you need to increase or decrease arousal before performance.
Determine whether your zone requires activation or relaxation
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