The three rules
Three things
Chosen each morning (or the night before), sized to the hours your day actually has. Capture everything else — commit to three.
Frog first 🐸
The task you're most avoiding goes first, before email, while willpower is fresh. One 25-minute session is enough to start.
Done by dark
Three finished means the day is finished. No fourth task, no rollover guilt. Days that end are days you can repeat.
What arrives, when
Thirteen short emails — daily coaching while the habit is forming, then spaced upgrades:
After day 30 the emails stop. No follow-up sequence — that would be exactly the noise this challenge practices against.
No app required
Paper works. So does the free printable Three Things planner, and the Brain Dump → Top 3 tool for the day-10 sweep. If you want the method as a daily system — three slots, one frog, one calm timer — that's DuckDoro, and the free plan includes all of it. The challenge never requires it.