Here's my general rule during free roll. If he's up, I sweep or submit. If he's down, I pass. I wrestle during the transitions. By not giving myself a chance to prefer or choose, I am forced to work. I don't think about it and immediately engage trying to establish a control that allows me to attempt what I have drilled.
I start every practice with standup drills. Drags, ties, shucks, shots, trips, and throws.