dream recall mainly as mine is not very good. Do you have any suggestions?
You can always refer to our Dream Recall Compendium for detailed information. Here's some tips:

- Fixed and regular sleeping schedule. Not only your body get's better quality sleep, you'll also have an easier time identifying whether you were in REM or not, and can make proper adjustments (also pretty useful for WILD);
- Dream journal: work on it. This means don't stop at writing down your dreams. Interact with them, look for dream signs, read them twice a day, get used to identify possible ways to recognize you're lucid. Don't remember your dreams: doesn't matter, still write on your DJ about your situation.
- Improve memory by paying more attention. ADA is a pretty nice technique that can also help recall, as it's based on the concept of mindfulness.
- WBTB is a good way to increase recall, and a big aid to MILD as well.

The memory of my intention in the morning is definitely something that I need to work on.
All memory honestly As you can read in the MILD tutorial, prospective memory (which also relies on retrospective memory) is one of the core principles of many DILD techniques. Becoming more aware of yourself (especially in times of distraction: a dull moment on office might not be as big challenge as a family dinner for example), will not only improve your memory but also give you the ability to recognize your position on the current reality. Hope this helped