Years of playing off sheet music has not prepared me for improvisation and composition

It probably has helped more than you realize, although it probably doesn't feel like it right now.

One of the drawbacks that I suspect you're running into at the moment is that you've come to associate music --the art of noise-- with visual cues. You don't need eyeballs to make music, but you've been using them so much that you've come to rely on them.

What will help, in addition to practicing all your chords, triads through 13s (these are of course is a lot of chords) is to begin approaching the instrument as an extension of your voice. There is a pretty easy way to do this: sing as you play.

What I mean is sing the notes you're playing, as you play them. Because your voice range will be less than the range of a piano (and because you'll often be playing multiple octaves at once), you get a free pass for singing off by an octave or three, as long as you're singing the notes. But practice scales, modes, and arpeggios in all keys, and sing each note as you play it.

You want to get to the point where you can play something on the piano as instantly and easily as you could sing it, and this is how you get there.

It will take a lot of time and effort. But once you get there, you can start singing harmonies to your piano melodies. Practice first with intervals: play one note and sing the other. Run this interval up in scales. For arpeggios, practice singing the other notes of the chord than the one you're playing.

This will take even more time and effort. But eventually you'll get to the point where the piano is simply an extension of your voice, an instrument used to bring into reality things that originate in your brain.

hth. Good luck.

/r/piano Thread