Yo.
I am surprised this didn't got mentioned there but staying still in the bed for short while after waking up while recalling the dreams helps with dream recall in the most cases, you could try that if you haven't already.
Also you could try recalling what happened during the day at the end of the day, it helped me boost my dream recall somewhat when i was starting.
As for boosting recall of waking life in lucid dream, it will improve with time the more you think about dreaming, but in addition to that you could try writing your dream goals before going to bed and/or repeating them as mantra while falling asleep.
Good luck!