Try writing down on a slip of paper or a notebook the date and one or two notable events from that day. Write the date as a sentence in the present tense.
It is Tuesday November 15, 2005. It was so cold that I wore my jacket for the first time this season. I was late for class because part of the parking structure was closed off for a special event and it took a while to find a new spot.
Hopefully yours will be more cheery! It's more effective to do it at night, but still really good if you manage to do it every day, no matter what time.
The idea is that this will put the impetus of your awareness on the real world, so that when you notice something strange in a dream, anything, you'll actually recognize it as out of step, question it, and comfortably judge it for what it is.
Just as Merlock said, anything that's going to help you here is going to involve some sort of new habit.
(HoSTTed!)
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