Step 3 is a bit of a pain, but the whole quest only takes around 15 hrs to complete. You need to pick an exotic that either boosts grenade damage, increases recharge rate, or gives a second grenade. Then you need to not be willy nilly when you throw a grenade. If at all possible wait until there is a group of opponents all grouped up, and taking damage. Then throw it into them. Using the Verity Warlock helmet, paired with Jotuun, was averaging 7 to 10% progression per match. This quest was designed to change up the meta. And it works well for that, imo.