My favorite way to practice— record 2-4 bars of some basic synth stuff (just two chords is fine) and basically treat it like a dynamic metronome. Write several parts with different feels, and implement sticking patterns you’ve been working on.

So you’re honing your chops but giving them context, and you’re practicing creatively writing parts. And if you don’t already play a melodic instrument, now you’re developing that skill too. Fun stuff 👍