I have this problem too, but I found a solution that works well:
Every time I did a reality check I would stop and think about my goals. For example, I wanted to improve vividness, so after every RC I'd rub my hands together. (Rubbing hands = more vividness, incase you didn't know) I forced the action to become such a habit that I did it automatically in my next LD.
So from now on, every time you do an RC say to yourself "I want to..." Make your goals such a habit in your mind that you think about them (and do them!) in your LDs.
Hopefully you understand this, I'm not the best explainer, but I hope this helps you as much as it did me.
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