1.) The First step is to fall asleep, just go to bed. There's not much of a need to use affirmations or hype your self up when doing FILD, because it will just keep you up longer, or make you anxious.
2.) This next step may require some trial and error. The next part of the FILD technique is to wake up somewhere around 3-6 hours later, depending on you as a sleeper. So set an alarm the night before starting at 3 hours from the time you fall asleep. If that doesn't work try 4 hours, then 6. The goal here, is that when you wake up you are just exiting from REM sleep, so you should feel very exhausted and be able to practically roll over and fall asleep again. This is where the trial and error comes into play. For me, when I wake up after 3 hours I am wide awake so it wasn't possible for me to FILD, due to the fact that I wasn't tired enough. Then when I tried waking up after 6 hours the next night, I was so tired that I actually forgot to FILD and accidentally fell asleep.
3.) The third step to the FILD Technique, is to use your Fingers. This is where FILD gets its name, and is differentiated from the other Lucid Dream induction techniques. So after you wake up and turn off your alarm, you are going to want to lay your hand on the mattress and move your middle and index finger up and down one after another. The key is to not lift your fingers very high, they almost don't move at all. Try this: Lay your hand on your desk, and just apply slight pressure, alternating between the two fingers. The movement should be very similar to that, you hardly want your fingers to lift off the mattress, just apply pressure. You can watch this video, to further clarify if you still don't understand it. Also while you are doing this finger movement, you want to be in a position where you can fall asleep.
4.) The last step is to do the "Finger Movement" for around 10-30 seconds and then do a Reality Check with the OPPOSITE hand. Try not to count the seconds in your head, you want it to be natural. It doesn't have to be exactly 30 seconds just what feels close to it. After you feel 30 seconds is up, the use your other hand to do a reality check. The one I prefer, as well as most people who use FILD, is the "Nose Pinch Reality Check." To do this you close your mouth, pinch your nose, and then try to breathe. If you can breathe, you are dreaming, but if you can't, then you are still awake. If your reality check fails, you can try again at least one more time, but some people say if it fails once, then just go back to bed.
And that's how you do FILD! It's pretty simple, and is adored by many members around the Lucid Dreaming community. Feel free to expand or leave any questions or comments below.