tie your balls to your big toe so that they're pulled every time you make a step. walk like this for the rest of the day. before going to sleep, shorten the rope by half. you can remove it in the morning

you have to do this dare fully at least 2 times a week. for every pm you receive or send during the day, make the rope shorter by 1cm. in addition, every week you have to roll a dice (you can use random.org)
1 or 4 - tie your balls to your toe whenever you're at your own home for...