The document provides guidelines for proper task estimation in 7 steps: 1) Review requirements and assets, 2) Define major tasks, 3) Break down work needed to complete each task, 4) Define sub-tasks step-by-step, 5) Estimate each sub-task, 6) Improve estimates by tracking time spent on similar tasks, and 7) Compare estimates to actual time and identify reasons for deviations. It emphasizes providing personal estimates based on individual work velocity and collecting data to continually improve estimates.