i suggest when u wbtb, when u wake get out of bed go to bathroom do some squats/pushups/situps/something then go back to bed and think only about lucid dreaming/lucid goals/reality checks. (this one gives me the most success)

during the day try to think about dreams and realitycheck when u see any possible dream characters/dream settings. ur brain needs to pulse like RC...RC...RC...RC...RC dont be afraid to RC infront of anyone, if they ask just tell them. or tell them not to worry about it.

use a new paper and write dream characters: then read thro your DJ start to finish and write down every single DC that u mention.
then below DC: write something like settings/locations: then do the same reading thro ur DJ.

last idea, put all ur focus on one thing u can only do while lucid like flying, have a lucid dream where u fly, then do it again, fly again.