Waking up 2–3 hours earlier than they usually would and trying to get maximum exposure to outdoor light in the morning.
Going to bed 2–3 hours earlier than they usually would and minimizing exposure to light sources in the evening, before bed.
Keeping to the same wake-up times and bedtimes every day, including at weekends.
Eating breakfast first thing after waking up, lunch at a consistent time each day, and dinner no later than 7 p.m.