Watch yourself procrastinate. And learn how you do it and overcome it. Never beat yourself up for writing anything. Date what you write. Work toward feedback.
Dialogues are good to write, e.g., regarding any problem.
Sitting at the notebook with pen in hand draws things out of you that you wouldn't guess were there. You can consciously choose the orientation of your writing to draw out what you want. I will assign writings from time to time. Be guided by Natalie Goldberg's book, Writing Down the Bones, which is not only a book on writing, but also a superb metaphor for living. One last suggestion.