For recall, first of all try to recall and write down dreams not just in the morning but also in the middle of the night: we always wake up after every sleep cycle, every 1.5 hours but without special effort, we usually roll over and fall back to sleep, and forget the wake up ever happened. Try to change that by intending to wake up and write down at least some key terms every time. Make sure to write in your dream journal every day, even if you do not recall, you can write "No dreams recalled." Or "I woke up feeling sad, but don't remember why." Or "Elephant?" It that is all you recall. When you wake up, try to lie still, and try to recall the dream, and only when it is firmly in your mind, move, and write it down. Also keep in mind that dream recall does tend to fluctuate, so sometimes it gets better and then again worse, but as long as you keep up the effort it should improve again.
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