Dream Recall — Morning Checklist

DREAM RECALL — A QUIET MORNING CHECKLIST
BEFORE BED
[ ] Choose voice, notes or paper and keep it within reach.
[ ] Keep the capture routine brief; protect your usual sleep.

WHEN I WAKE
[ ] Pause before opening messages or starting a conversation.
[ ] Name the last scene, feeling or sensory detail I remember.
[ ] Work backward with a gentle question: what happened just before?
[ ] Record fragments and say when something is uncertain.
[ ] If nothing returns, write “no dream recalled” and my waking mood.
[ ] Stop when I have captured what I know; do not force a story.

LATER
[ ] Check the transcript against what I actually remember.
[ ] Add reflection separately from the original memory.
[ ] Review a few entries once a week for similarities and differences.

This checklist is a journaling aid, not a promise of better recall.