Exam pressure is a normal part of student life. While some stress can boost motivation, too much can lead to burnout, anxiety, and lower performance. The Yerkes-Dodson Law, developed by psychologists Robert Yerkes and John Dodson in 1908, explains how stress affects performance and how students can find the right balance. It suggests that performance improves with increased stress—but only up to a certain point. Once stress levels become too high, performance starts to decline. 

The Relationship Between Stress and Performance 

The body's response to stress is governed by hormones such as cortisol and adrenaline, which significantly influence cognitive functioning.  

• High Stress (Under-stimulation): High cortisol and adrenaline levels can overload your brain, making it hard to focus, remember information, or think clearly. This can lead to panic and poor performance. 

• Low Stress (Over-stimulation): Without enough stress, you may feel unmotivated, disengaged, and struggle to concentrate. 

• Optimal stress: A balanced level of stress sharpens memory, improves attention, and enhances motivation. This helps you stay engaged and productive without feeling overwhelmed. 

The goal is to find your “sweet spot”—where stress keeps you motivated without feeling overwhelmed. 

What the Optimal Zone Looks Like 

The optimal zone is the ideal state of focus, alertness, and mental clarity needed for effective learning and performance. In this state, often called "flow," you feel fully engaged, time seems to pass quickly, and learning feels smooth and productive.   

 You experience a calm yet energised focus, allowing you to process information efficiently under just the right amount of pressure. Instead of feeling anxious or unmotivated, you find a balance that helps you take on challenges with confidence and efficiency. 

Key Benefits: 

• Enhanced concentration and attention 

• Improved memory retention and recall 

• Increased motivation and task adherence 

• Reduced risk of burnout and mental fatigue 

Strategies to Enter the Optimal Zone 

Break Tasks into Micro-Goals 
If your time is limited, focus on 20-minute study blocks. For example, try reviewing one topic per day or summarising key concepts during a commute. Breaking tasks into smaller, manageable goals keeps motivation high and prevents procrastination. 

Adopt Active Learning 
Replace passive reading with self-quizzing, peer discussions, or teaching concepts aloud to others. Engaging with the material in an active way improves retention and understanding, making it easier to recall information during exams. 

Leverage Routines 
Integrate revisions into existing habits. For instance, listen to lecture recordings while exercising or use lunch breaks for flashcards. Combining studying with daily routines ensures consistent progress without overwhelming effort. 

Challenge Yourself 
Try breaking your best records and gamifying tasks or goals. Turning revision into a game, such as timed quizzes or reward-based study sessions, can boost motivation and engagement. 

Practice Under Exam Conditions 
Simulating the exam environment by timing practice tests can introduce a controlled amount of stress, helping you adapt and perform better under pressure. 

Reframe Stress as Energy  
Research shows that perceiving stress as a tool rather than a hindrance improves outcomes (Crum et al., 2013). For example, thinking, “This adrenaline is sharpening my focus,” can help shift anxiety into motivation. Writing this mantra where you’ll see it daily, such as on a pinboard over your study table, can reinforce this mindset. 

Practice Tactical Pauses with the “90-Minute Rule” 
After 90 minutes of study, take a 20-minute walk, meditate using guided apps, or incorporate a short nap. These breaks help integrate information into long-term memory and prevent mental exhaustion. 

Set Non-Negotiable Boundaries 
Designate cut-off times for revision to protect recovery time. For example, committing to “No studying after 8 PM” ensures proper rest and prevents burnout. 

By identifying your optimal zone and using strategic study techniques, you can turn exam pressure into a tool for success rather than a source of anxiety.