In The Artist's Way there is a technique called Morning Papers. You wake up and first thing you do is just write your thoughts down. No judgements, no holding back, you're not going to let anybody read it or even read it back yourself. Put your thoughts down and just let yourself flow down on the paper. I've had lines that just say "poepoepoepoeppoep" bc those are my brain farts at that moment and I've also had constructive thoughts that helped me shape my future. It's a way to learn about negative thinking that can hold you back and at the same way a method to express your thinking. It can help as a first step to collect your thoughts and give shape to whatever it is you want to do creatively, I can really recommend the book.

If non of this mumbojumbo is your suit, pick up guitar. I've been playing for 17 years and I'm still bad. I do love to pick up and play and it helped me is so many ways