Within 30 minutes of waking up, get bright light exposure in your eyes, and not from a phone or from a screen because it won't be sufficiently bright; get it from sunlight, and if you can't get it from sunlight, you can use one of these light pads ... You can find these very inexpensively online, and that's going to work great. I just set it at my desk in the morning if it's very overcast, and I'll work.