A lot of it is just practice. When I used to freewrite the goal was to grab a pen and paper and just start writing without stop for 15 minutes. What you wrote was irrelevant as long as you kept the pen moving across the paper.
At first it was very difficult to go 15 minutes. A couple years later I could sit and write non stop for a few hours and actually write some decent stuff. The repetition makes it easier. I don't think it leads to finished writing, but rather the stuff of a first draft. The free or spontaneous stuff is like roughly shaping the clay which then needs to be refined to turn it from a recognizable shape to a piece of art.
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