Today, set a timer for at least five minutes and write without stopping about your current state of mind. Dump it all out on the page; really go for it.
Here’s why it’s important to write without stopping: when we stop to fix our typos or stop to think about what to write next, two things happen: we immediately switch out of writer mode and into editor/critic mode, and we censor ourselves instead of capturing the full river of thought. The aim here isn’t to simply write about the raft floating down the river; we want the whole river. Editing is for later; capturing it all is for now.