I don't think you have to do all the stuff in this video talk, and that you can mix it up a bit but it is a good overview of the theory underlying the technique
(I particularly think you can get away with 1hr or 45 min or even 30 minute adjustments, but be sure to be active and reality check on the wake up early days)
(If you wake up on the sleep late days RC and then just rest if you can't WILD or fall back asleep don't get up until time)