Dream journaling is the first step. Right down your dreams right away in the morning, Even if you don’t remember anything, write “cannot remember dream.”
A trick that helps is waking up in the early morning (a few hours before you would normally wake up). Go back to sleep but try not to drift into unconscious sleep, repeat the pphrase “this is a dream” as images start to appear.
Try doing reality checks during the day. I like looking at my hands, concentrating on the details and saying “this is a dream” several times a day until its a habit and then you do that in your dream.
The dream journaling even if you cannot remember helps with forming a habit of journaling and tracking your thoughts immediately after waking. Some people do not remember their dreams at all and starting somewhere helps.
I started lucid dreaming without knowing what it was after journaling dreams for two years. After I experienced it once, I researched in depth how to induce it and after a few months of on and off practice I was having them weekly sometimes daily. I am no expert and cannot control my dream but can do simple things like fly. I have since not been experiencing lately because I haven’t been purposely inducing them though occasionally I have them spontaneously about once a month.
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