There's free writing...give yourself a certain amount of time & your pencil doesn't come off the paper for that time. write about the first thing that comes to you...even if its just a word, the same word several times & don't expect much from your self, just try to enjoy it. I've heard of a technique of worry writing. You write all your worries down then walk away from them knowing you can go back to them later in the day. Then you don't have to keep worrying. I've tried it & its pretty good.
I have an app on my phone to journal. That way I can lock it & no one can get into it. I noticed I write more open then. My kids have tried to open it. yeah they won't get in it
Enjoy it. Don't make it into a chore.
I like the idea someone had of setting a certain a mount of time too.

Good Luck!