Do the quick wvw dailies like camp, sentry, dolyak, vet creature, spender, defender etc.
Consider using a class with good mobility, and a ranged weapon option.
Look for builds online, there are tons of guides, builds and videos.
Consider a server transfer if you find yourself more interested in WvW, big fights can be really fun and there are servers that are active during your time.
Use celebration/birthday boosters, and other items that help speed up reward track progress.
Play on outnumbered maps for the extra 5 pips and +50% participation, just run around killing guards, sentries, yaks, and take some camps to keep participation up.
Try to finish the first rewards tier for the extra pip for the next week.
Repair walls/gates during defense events when something is contested, but don't use up all supply.
It will take some time, but you will get there.