Dreams usually have stuff from real life but it is often a huge jumbled mess. Things from a day a go mix with things from years ago, which mix to random stuff your mind creates from who knows where.
You are right in that you usually lack memory in dreams, and "remembering" to do a reality check usually fails. The point of doing regular realities check is to build it into a habit though. So that you do them without thinking, or needing to remember to do them. So you see a sign, then automatically you do it. Like a reaction. That is why you want to keep it simple. Like you see a specific object or image, you do the check.
You have to remember that people have like 6 dreams a night, every night, for their entire life. So you have something like 2000 dreams a year, though you probably don't remember that many. With that many dreams though, things are bound to repeat and reoccur. If something only happens in 1% of your dreams, that is still 20 times a year you will see it. And two lucid dreams a month would be pretty good for some people. Ideally you have dream signs that occur more often than that though, so that you are seeing it a lot.
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