Try different things and ignore 'rules'. Try an outline; if it works, great! If not, just write. Too scary? Outline a chapter at a time. There's no set way you need to write, and what works for you is highly personal. If you like earbuds in while you write, try music designed to keep you interested or motivated in what you're doing. Or try https://asoftmurmur.com/. It lets you mix sounds to create your own background noise.