--- title: Exodus 90 Rules: The Discipline List and a Printable Worksheet canonical: https://desertroadcatholic.com/exodus-90-rules/ last_updated: 2026-10-27 --- # Exodus 90 rules: what the program asks of a man Prayer, asceticism and fraternity in plain words, and a worksheet for your own commitments. The short answer For ninety days, Exodus 90 asks men to strive for a daily Holy Hour and to keep three kinds of practice: prayer; asceticism, such as cold showers, no alcohol or sweets, and fasting on Wednesdays and Fridays; and fraternity, a weekly meeting with a few men. The official list is on [exodus90.com](https://exodus90.com/how-it-works/), so check there for the current version. What the program asks of a man, in plain words, and a worksheet to write down your own commitments. This page paraphrases the official Exodus 90 pages and links to each one. The official [How Exodus Works](https://exodus90.com/how-it-works/) page is the authoritative list, and it can change, so check exodus90.com for the current list. Desert Road Catholic is an independent companion and is not affiliated with Exodus 90. ## What the program lists The official page groups the disciplines in three parts. Here they are in our words. ### Prayer - Time each day with that day's Scripture passage and a short reflection on it. - About an hour of prayer each day, called a Holy Hour. The program sets the hour as a goal, with twenty minutes or more of it spent in silence, and tells a man who cannot manage an hour yet to begin with a few minutes and add to them over the first weeks. - Sunday set apart as a feast for the Lord. ### Asceticism - Eight or more hours of sleep each night. - Showers taken cold. - A workout three days a week. - Screens only when they are truly needed. That covers the phone, the computer, television, video games and social media. - Alcohol set aside for the ninety days. - Sugary drinks, soft drinks included, set aside. - Food only at mealtimes, with nothing eaten in between. - Sweet foods, desserts included, set aside. - Music chosen because it draws the heart toward God. - Buying only what is actually needed. - Two fast days a week, Wednesday and Friday, which are also meatless. ### Fraternity - One brother from the group, the program's "anchor", whom a man contacts every day. - The whole fraternity gathers once a week. The official help center has a [longer article on the disciplines](https://help.exodus90.com/en/articles/3637065-what-are-the-disciplines-for-exodus-90) that also names a morning offering and a nightly examination. It warns against treating the list in a rigid, literal way, and asks each man to discern and follow God's will. ## Exodus 90 fasting rules Wednesday and Friday are the fast days. The [official page](https://exodus90.com/how-it-works/) describes them as one regular-sized meal plus two lighter ones, with no meat at any of them. Three food disciplines hold on every one of the ninety days: nothing eaten between meals, no sweet foods or desserts, and no sugary drinks. The official [note on fasting](https://help.exodus90.com/en/articles/10362036-note-3-why-we-fast-and-how-to-do-it) says a man with a health condition should follow his doctor's recommendations and talk it over with his anchor and fraternity. If you take medication or are unsure, ask your doctor before you begin. ## Sundays and feast days The official [note on the Lord’s Day](https://help.exodus90.com/en/articles/10362082-note-7-celebrating-the-lord-s-day-with-holy-leisure) says one discipline is relaxed each Sunday, as a reminder of how much God loves us, and that Sundays and solemn feasts are kept with holy leisure. It leaves the choice of discipline to the man, and suggests a married man let his wife choose. Follow your fraternity's plan for how you keep the day. ## What the program lists, and how men live it This page is about what the program lists. How a man lives it is a different question, and the answer depends on his health, his work and his family. Our [disciplines page](https://desertroadcatholic.com/disciplines/) explains each area and the range of ways men live it. It is our own guide, not the official list. Agree on your commitments with your fraternity, follow your spiritual director, and use the worksheet below to write them down. ## My commitments Name Day 1 Write your own commitments in each area, agree on them with your fraternity, and keep this page where you will see it every morning. ### Prayer When and where I will pray each day, and for how long. ### Asceticism The comforts I will give up: food and drink, screens, sleep, spending. ### Fasting days How I will fast, and on which days. ### Fraternity My brothers, our weekly meeting time and place, and the one man I will call each day. ### Sundays How I will keep the Lord's Day. ### When I fall What I will do the next morning. Desert Road Catholic, desertroadcatholic.com/exodus-90-rules/. An independent companion, not affiliated with Exodus 90. Check exodus90.com for the official list. ## Common questions ### What are the Exodus 90 rules? The official [How Exodus Works](https://exodus90.com/how-it-works/) page groups them under prayer, asceticism and fraternity: a daily reading and Holy Hour, Sunday kept as the Lord's Day, sleep, cold showers, exercise, few screens, no alcohol, sweets or snacking, fasting on Wednesdays and Fridays, a daily anchor and a weekly fraternity meeting. Check that page for the current list. ### What are the Exodus 90 fasting rules? The [official page](https://exodus90.com/how-it-works/) lists fasting on Wednesdays and Fridays, eating one full meal and two smaller meals, and no meat on those days. It also lists no snacking between meals, no desserts or sweets, and no soda or sweet drinks for the whole ninety days. ### Do the Exodus 90 disciplines relax on Sundays? The official [note on the Lord’s Day](https://help.exodus90.com/en/articles/10362082-note-7-celebrating-the-lord-s-day-with-holy-leisure) says one discipline is relaxed each Sunday as a reminder of God's love, and that Sundays and solemn feast days are kept with holy leisure. Follow your fraternity's plan for the details. ### What if a discipline is not safe for my health? The official [note on fasting](https://help.exodus90.com/en/articles/10362036-note-3-why-we-fast-and-how-to-do-it) says a man with a health condition should follow his doctor's recommendations and talk it over with his anchor and his fraternity. If you take medication or are unsure, ask your doctor before you begin. ### How much prayer does Exodus 90 ask for? The [official page](https://exodus90.com/how-it-works/) aims for an hour of prayer a day, with at least twenty minutes in silence. It also says that if you cannot reach an hour, start with a few minutes and build up over the first weeks, without shame and without giving up. ### Is there a printable Exodus 90 checklist? This page has a free printable worksheet, "My commitments", with blank lines for each area so you can write your own commitments and keep them where you will see them. It is not the official list. Agree on your commitments with your fraternity and check the official page. More for the road [What is Exodus 90? A plain guide for men](https://desertroadcatholic.com/what-is-exodus-90/) [The 90-day reading plan for 2027](https://desertroadcatholic.com/days/) [When Exodus 90 starts in 2027, and when it ends](https://desertroadcatholic.com/when-does-exodus-90-start/) [The Exodus 90 disciplines](https://desertroadcatholic.com/disciplines/) [Exodus 90 questions, answered plainly](https://desertroadcatholic.com/exodus-90-questions/) [Exodus 90 without the official app](https://desertroadcatholic.com/exodus-90-without-the-app/) [The fraternity leader kit](https://desertroadcatholic.com/leaders/) [Weekly meeting guide and discussion questions](https://desertroadcatholic.com/leaders/notes/) [Ways to follow along: web, iPhone and Android](https://desertroadcatholic.com/app/) ## Walk the ninety days with your brothers Day 1 is open to everyone. Register free to walk all ninety days. [Register free](https://desertroadcatholic.com/#register)