I use the hands one or trying to read. It's very discreet so you can practice throughout the day.

I have 3 targets that I pick for the day. So yesterday it was red cars, putting on my shoes, opening laptop. So everytime I did one of those things I would do a RC. Then a reverse RC, so I would think how did I get here? Then play back my actions in reverse order. So I've been at the library for an hour. Trace the route back to my house. Remember what I cooked. Then think is anything out of place?

You can work on lucidity and dream recall at the same time I think. Idk that's what I'm doing. I'm not sure why WBTB would impact your dream recall it should make it better if anything.