Solo Speaking: Scripted Recitation vs. Spontaneous Monologue?

Developing fluency alone is often about balancing active recall with repetition. I've been comparing 'shadowing' to 'narrating my day'—the former builds rhythm, while the latter forces me to retrieve vocabulary in a real-world context. For those of you studying solo, do you find it more effective to recite scripted dialogues to internalize patterns, or do you prefer spontaneous self-talk even if it feels less structu