What Exactly Is Eustress?

The term "eustress" gained popularity through Tim Ferriss's bestselling book, The 4-Hour Workweek, where he highlighted its energizing effects. However, this concept was first introduced by Canadian biochemist Hans Selye in a 1936 article in Nature. For decades, eustress has been overshadowed by the more commonly recognized negative aspects of stress. Athletes, musicians, and performers often experience this invigorating stress when facing challenges, pouring their hearts into their craft, and relishing the journey of self-improvement, irrespective of the final outcome. Those who embrace eustress ultimately become champions, as they focus on the joy of growth rather than mere accolades. As Arnold Schwarzenegger famously states:

To find what you truly enjoy, engage in activities that foster mastery to the point where you lose track of time, feeling compelled to work hard enough that you forget to eat or must tear yourself away to get some sleep. Observe a passionate 12-year-old immersed in Fortnite, and channel that intensity into your work. By aligning your efforts with your goals, work transforms into play.

The Flow State and Eustress

Eustress is integral to achieving the "Flow" state, a concept coined by Mihaly Csikszentmihalyi. This state is characterized by heightened energy levels and a sense of immersion in an activity. While distress drains your energy, eustress invigorates, allowing you to feel a satisfying kind of tiredness after a productive day.

In contrast, distress triggers cortisol production in the body, leading to inflammation and potential harm, including reduced testosterone levels. This negative stress diminishes physical vitality and can ultimately result in breakdowns at various levels, from cellular to mental. Incorporating eustress into stressful situations can enhance time management, emotional regulation, and recovery times.

Transforming Stress into Eustress through Gamification

One effective method to convert stress into eustress is through gamification—turning serious tasks into engaging games. This strategy has shown remarkable results. For instance, many insurance companies incentivize performance with small rewards, demonstrating how a simple token can boost productivity. The educational sector has long recognized that play facilitates learning, evidenced by numerous programs designed to teach through games. Even summer reading contests at libraries leverage this concept to encourage a love for reading, a strategy that corporate America has been slow to adopt.

Consider gamifying your goals, whether that involves networking, exercising, or studying. Set a daily target that aligns with your long-term objectives, and then create a game around achieving it. Here are some examples of daily activity goals (DAG) that can help maintain motivation:

1. Penny Reward: For each day you meet your DAG, add a penny to a stack. After accumulating five pennies, treat yourself to a small reward, like a nice bottle of wine or a movie.
2. Thermometer Tracker: Each day you meet your DAG, fill in a portion of a thermometer graphic. Once you reach a predetermined "temperature" (e.g., 32 days), reward yourself with a more significant prize.
3. Marble Jar: Place a marble in a jar for every day you achieve your DAG. Once the jar is full, enjoy a reward like a fun night out or a family trip to an amusement park.
4. Accountability Partner: If you don’t meet your DAG, give a friend $5 as motivation to stay on track.
5. Streak Tracking: Keep count of consecutive days you achieve your DAG, setting increasing rewards for hitting milestones (10, 20, 40 days, etc.). Celebrate reaching 100 days with a party!

If you’re like many professionals or former athletes, just contemplating these DAG games may already excite you. Imagine that exhilaration multiplied tenfold each day. Are you feeling motivated? Ready to challenge yourself and strive for greatness?

Welcome to the world of eustress. Embrace the challenge and enjoy the journey!

Understanding the Differences: EUstress vs. DISstress

This video clarifies the distinctions between eustress and distress, helping viewers appreciate how to cultivate the former for a more fulfilling life: