Why Spear & Shield works
Overthinking is friction, not failure. You beat it by making the first move smaller than your fear and then protecting the time you just created.
- Spear = the tiniest possible first action (≤2 minutes).
- Shield = a short, guarded focus block (usually 25 minutes).
Together they convert “I’ll start later” into “I’m already moving.”
Step 1 — The Spear (your 2-minute first move)
Pick the smallest action that flips the task from “idea” to “in progress.”
Good Spears (copy these):
- Writing: open doc → type the main header + three sub-heads.
- Email: write only the subject line.
- Fitness: put shoes on → 10 bodyweight squats.
- Admin: open the bill → confirm amount due.
- Study: open the module → list 3 topics to review.
- Content: open Canva → drop title text on a blank 1080×1350.
If it still feels big, halve it. If it still feels big, halve it again.
Step 2 — The Shield (protect 25 minutes)
Defend the momentum the Spear created.
Shield checklist (tick all):
- ☐ 25-minute timer on (visible).
- ☐ Phone in another room or Airplane mode.
- ☐ Full-screen the work window; close extra tabs.
- ☐ Headphones / focus playlist.
- ☐ One micro-goal for the block (e.g., “write intro + first sub-section”).
Optional reinforcements:
- Accountability text: “Starting 25 on X; I’ll ping when done.”
- Commitment device: promise a small forfeit if you skip.
Quick-start menu (choose your use-case)
Mindset/Planning
- Spear: list “1 win + 2 tasks” for today.
- Shield: 25 min to finish just the first task.
Health
- Spear: fill your water bottle and set it beside you.
- Shield: 25-minute walk or 10-minute bodyweight circuit + stretch.
Relationships
- Spear: write one sentence that starts a difficult conversation:
“I noticed [neutral fact]. Can we chat for 10 minutes today about [topic]?” - Shield: 25 minutes to outline the points and a calm opener.
Career/Deep work
- Spear: open the project and write a 3-bullet “bad first plan.”
- Shield: 25 minutes to execute bullet #1 only.
The 48-Hour Field Test
Day 1:
- Pick one avoided task.
- Spear (≤2 minutes).
- Shield (one 25-minute block).
- Send the “Starting 25… Done.” accountability texts.
Day 2:
Repeat. If Day 1 was easy, add a second 25-minute block after a 5-minute break.
Scorecard:
- Started within 2 minutes
- Completed one 25-min block
- Optional second 25-min block
Debrief (5 mins): What cue worked? Where was friction? One tweak for tomorrow.
Troubleshooting
- “I don’t know where to start.” → Spear = “bad first draft” of 3 bullets.
- “I keep getting interrupted.” → New Shield: door sign + timer visible + “Back at :25.”
- “25 minutes is too long.” → Make it 10 minutes. Keep the Shield rules.
- “I fall off after day one.” → Book the Shield in your calendar; treat it like an appointment.
Mini-FAQ (use your FAQ/toggle block for schema)
How many Shield blocks per day?
Start with one. If it feels easy, add a second after a 5-minute break.
Does this work if I’m already disciplined?
Yes—use it to break inertia on high-value tasks and to recover after context switches.
Can I use this for workouts and habits?
Absolutely. Spear = smallest prep step; Shield = a short, protected session.
Next step
Book one Shield block today and launch your Spear in the first 2 minutes.
Then grab the free guide or book a 15-minute call for a personalised anti-procrastination plan.