You should do both for the best results. I personally do both SAT (Puffin's DILD Guide - Lucid Dreaming - Dream Views) and reality checks. When I'm being aware, I couple it with a few RCs and say a mantra. Of course this is just how I do it. RCs can be good on their own but you still need the awareness as you're doing them, otherwise you'll most likely do one in a dream and not get lucid.
I recommend the nose-pinch one as that almost never fails, and it's quick and easy to do. Looking at your hands is also effective; they can be distorted or look strange in a dream. As for which times to do them: it can be any time you remember to do RCs or if you see something strange. You could also do it after an action, such as walking through a door.
Also: welcome to Dream Views!
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