[Rannath]

It's been a few years since university, but:

Coming up with ideas is an exercise in creativity. So you need to exercise your creativity. Brainstorm everyday try to come up with 10 topics, they don't need to be good. Optionally, prune them down to what you think is good, and summarize why you think so. When it's easy come up with 10 do 15, 20, etc. Eventually you'll have the creativity muscles of Stephen King :).

Not getting distracted is a matter of discipline. Set aside time everyday to write. Start small and work up (a few hundred words then work your way up to 2000+). Beyond that have a basic idea what you want to write. Outlines help immensely.