A lot of PUA material emphasizes canned openers and routines and games, including completely made up stories to make you sound interesting. My philosophy on that stuff: it's bullshit, if you need to rely on lies and silly party games to pick up girls you are really in trouble.

I got better at picking up women by just going out and talking to random people everywhere I was for like 2 years. I was in a LTR at the time, and not even looking to pick up women or get better at; I just wanted to get better at meeting people, and make some new diverse friends.

During that time, one of the major improvements in my rapport with strangers was being able to relate stories from my past. I have a lot of them, and now can always find a way to relate them into a conversation to keep the conversation going.

When I actually did transition to picking up women, I compiled a list of all my stories I could remember, grouped by topic. I thought about them from a pickup standpoint, and highlighted the ones that are pickup gold (lots of DHV, cool fun stories, etc.). For the ones that were not going to be that effective in picking up women (DLV, being an idiot, etc.), I would either think of a way to tell them that emphasized the DHV aspects, or just take them off the list.

Sitting down and just spitting out a list of stories is HARD, so every time I would go out and remember a new story while I talked to people, I would write it down and add it to the list.

Then when I first started hitting the scene to meet women, before I went out I would just go through the list to keep the memories warm, and it also helped me get into a good frame with all those awesome memories.

So my suggestion is: try something similar. Write down a list of your best personal stories grouped by topic, and then "audit" them for suitability in pickup. With some stories you'll be able to emphasize certain facts to make them more pickup-effective, others you probably never want to tell to a woman. Then whenever you go out to meet women or on a date, just read over the list before you go out.

TL;DR: write down your personal stories used for pickup. Read before you go out. Forget canned/made up shit.