No matter how many times i tell myself "I'm not going to move when I wake up" before going to sleep, I wake up in the middle of the night finding myself picking my nose, scratching, or changing my sleeping position. Then I go "Arghhhh! I said don't move!"

I've been trying this technique for a week, but I have succeeded only two times. Is there any effective method when it comes to waking up without moving? Maybe I should start writing a dream journal again?