Pick targets and memorize the targets so that you can learn to remember to look for them, thus inducing an attentive state in your mental perceptions about your environment. You can pick five to work with for a day, or you might want to just work with the same five for a whole week if you have trouble with this exercise in the beginning.

Examples:

Day 1 targets (or Week 1 if you prefer)

whenever I see a pet or animal
whenever I see my face in the mirror
whenever I turn on a light
whenever I see a flower
whenever I step into sunshine

Day 2 targets

whenever I write
whenever I feel pain
whenever I hear my name spoken
whenever I drink anything
whenever I see a flashing light

Day 3 targets

whenever I stand in line
whenever I hear music
whenever I throw something away
whenever I hear laughter
whenever I see a TV screen

Day 4 targets

whenever I turn on a TV or radio
whenever I see a vegetable
whenever I see a red car
whenever I handle money
whenever I turn on my own car

Day 5 targets

whenever I read something
whenever I check the time
whenever I notice myself daydreaming
whenever I hear the telephone ring
whenever I see a neon sign

Day 6 targets

whenever I open a door
whenever I hear a bird
whenever I use the toilet
whenever I see the stars
whenever I see a traffic light

Day 7 targets

whenever I put a key in a lock
whenever I see or hear an advertisement
whenever I eat a fruit
whenever I see a bicycle
whenever I eat junk food

MILD Technique - (in short)

1. memorize targets
2. watch for targets and do state tests
3. record hits and misses - if you realize later your target happened, you missed it
4. count your hits and misses
5. keep at it until you have lots more hits than misses! You should be having lucid dreams by then for you have developed the habit of always asking yourself if you are dreaming!