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That does answer my question, but I remembered a few more I wanted to ask. If one of the eras types is one of the banned types for the Time Rift, is it still banned? Also it is just one rule if the era has multiple rules? If I do this challenge, I'm probably going to put this up on YouTube so I want to make sure that I understand everything enough so I don't look silly.
Ok, since I've played part of Time Rift, I shall explain the process:
1. Start game following the Time Rift Era Types.
2. Proceed to the first Gym battle. You CAN use your starter but you also have to have at least one of the era types with you (for example, in Crystal, you would have to catch any Normal Type that you can find pre- Violet City. )
3. After you win your first badge, pick one other Era of your choice. Select one of the "era rules" specific to said Era and one type EVEN one that is normally banned in Time Rift. Catch a Pokemon of your chosen type and make sure it plays a part in your upcoming Gym Battle.
4. Don't forget your specific Time Rift types. They make your main team i.e. Elite Four/Champion/Red team.
5. After you obtained your 2nd badge, box the Pokemon you used for your first "rift" and select a different Era from the list then follow the same steps as point 3. This goes on until you've obtained all 8 Badges.
6. After you obtained your 8th badge, box the "rift" pokemon and take up Victory Road with you regular Time Rift team (DON'T FORGET the Mandatory pokemon!) and then take on the Elite 4 and Champion.
7. (applies to Johto only) After you've defeated the Champion, pick an Era again and repeat step 3. You are allowed to repeat Eras in Johto since there's 16 Gyms.
8. You are allowed to pick the same types where you have Eras that share types and reuse any of your "rift" pokemon should you not want to level up a new pokemon every time. Feel free to use the Exp. Share if your game has one. It helps ;)
As for your other question:
Even if the Era you've chosen has more rules (most Eras do), for Time Rift, you have to only pick ONE.
What helped me when I was doing my Time Rift (before I lost my save) was write up a spreadsheet of sorts before I started playing. I checked pokemon available for capture in between each Gym to make sure I could pick a type that would not lock me out of the challenge and made sure to pick a rule that would not obstruct my gameplay too much. I was playing a Johto game so I sorta needed the sheet.
I really hope this helps more than my previous answer :D
To be fair, Time Rift IS complicated, maybe that's why people shy away from it :P But I plan on doing another run soon ;)