I am beginning to suspect that it is surprisingly common for intelligent, competent adults to somehow make it through the world for a few decades while missing some ordinary skill, like mailing a physical letter, folding a fitted sheet, depositing a check, or reading a bus schedule. Since these tasks are often presented atomically - or, worse, embedded implicitly into other instructions - and it is often possible to get around the need for them, this ignorance is not self-correcting. One can Google "how to deposit a check" and similar phrases, but the sorts of instructions that crop up are often misleading, rely on entangled and potentially similarly-deficient knowledge to be understandable, or are not so much instructions as they are tips and tricks and warnings for people who already know the basic procedure. Asking other people is more effective because they can respond to requests for clarification (and physically pointing at stuff is useful too), but embarrassing, since lacking these skills as an adult is stigmatized. (They are rarely even considered skills by people who have had them for a while.)
This seems like a bad situation. And - if I am correct and gaps like these are common - then it is something of a collective action problem to handle gap-filling without undue social drama. Supposedly, we're good at collective action problems, us rationalists, right? So I propose a thread for the purpose here, with the stipulation that all replies to gap announcements are to be constructive attempts at conveying the relevant procedural knowledge. No asking "how did you manage to be X years old without knowing that?" - if the gap-haver wishes to volunteer the information, that is fine, but asking is to be considered poor form.
(And yes, I have one. It's this: how in the world do people go about the supposedly atomic action of investing in the stock market? Here I am, sitting at my computer, and suppose I want a share of Apple - there isn't a button that says "Buy Our Stock" on their website. There goes my one idea. Where do I go and what do I do there?)
When you are getting into the routine this one of the hard parts. So use whatever assistance required. For me that has included a bottle of energy drink and a modafinil tablet sitting on top of the alarm clock. Sure, you can turn it off but it isn't much more effort to down the stimulants at the same time. A sledge hammer approach. It more or less guarantees you will be able to get up 30 minutes later. I often deliberately allow myself another 30 minutes to sleep after I've taken the stimulants so as to cooperate more effectively with my instincts. They don't like me @#$@#$ing with them and forcing them up but they don't care at all if I give them stimulants and let them do their own thing.
(The above is not something I tend to use long term.)
At about this time you can also take a dose of melatonin (which is essentially what you are doing with the light manipulation anyway). I have found this useful from time to time.
Put your alarm clock far out of reach so you have to get out of bed to switch it off. Put everything you need for your morning routine next to the alarm clock. This will make you much less likely to go back to bed.