Lets go through it step by step:
1. Set home time zone (city) - press button A (top left) in time keeping mode until you see A/T, MSF or DCF flashing
2. Press C (bottom left) to get to the city codes
3. Use B (top right) and D (bottom right) to run through the city codes until you see LON
4. Press A (top left) twice to exit
To perform a manual receive:
1. Place watch on window ledge with the 12 o'clock closest to the window.
2. In time keeping mode press and hold D (bottom right) until the watch beeps.
3. The watch will flash to show that signal reception has started
4. Leave the watch alone until the watch shows GET and receive date/time