Well, I don't have the time to type out a detailed task, but I can add an edge
Btw the rubber band thing was meant to be done for a total of two hours, not consecutive. But it is ok, when you don't feel comfortable with it. I'll come up with something else soon.
What about a little dice roll once you read this, take your chances
1: cut your daily edges in half for today
2: double the time period for all tasks today
3: once you return home, clamp your nipples (20 minutes on, 30 off) until you go to bed.
4: cut the time period for todays tasks in half
5: tease your nipples every time you enter and leave a bathroom today
6: Jackpot - double your daily edges