In another article I give some advice on how to generally think of things to say.For most people, if they struggle to make chit-chat, it's when they're first talking to a person they've recently met.This article will quickly cover how to deal with this issue, with a bit more emphasis on finding things to say in romantic relationships.
For example, a guy's girlfriend may think it's endearing when he tells her about the books he's reading, but glazes over when he talks for more than a few minutes about the sports he's following. Any crazy stories about things they did at the Christmas party? You could apply a similar approach to other aspects of your life that don't initially seem full of things worth mentioning, like school, or your social circle.
Over time in each of your relationships you'll tend to figure out which topics are best to avoid going on about too much. If you're still having trouble finding ways to talk about your life, one approach that might help is to imagine you have to write a story about it.
As for believing your life is too bland to talk about it, I think it's all about how you look at it. On the link below you'll find a training series focused on how to feel at ease socially, even if you tend to overthink today. Sometimes one partner won't be as talkative as the other, or great at sharing the little details of their lives.
For example, in the broadest sense your job may be dull. It also covers how to avoid awkward silence, attract amazing friends, and why you don't need an "interesting life" to make interesting conversation. Their partner may get a little frustrated with them and nag them to open up, or start peppering them with questions to try to get them to share more information.
If you've spoken for a bit, and would like to switch roles, you can ask them some questions to get them going (e.g., "So what happened at the lab today with that problem that came up last week? I'll give my thoughts on some obstacles to putting this idea into practice.
Some people think the things they have to say are trivial or boring.
Actually, the more you speak to someone the more specific and detailed you can get.
When you haven't spoken to someone in a while, even if they're a good friend, your conversation tends to be very general at first, as you try to summarize huge amounts of information: "So what have you been up to? I got promoted to Regional Manager and Natasha is pregnant with our second child." When you talk to someone often they're already familiar with the nitty gritty details of your life, so you can update them on small future developments as they come up.
For example, a man who lives with his girlfriend may get home from work and spend ten minutes getting her caught up on the status of an important project he's working on.
There are always going to be new things happening to you in one way or another, so you'll always have fresh material to talk about. A woman could tell her friend about what she thought of the latest episode of a show they both follow, or share her views on a story she heard on a the radio, or give a report on a conflict that's happening between her relatives.
You may think, "Well I've got some things going on at school, but they're not that important, so I won't tell him" or "I'm having some trouble with my sister, but I think I've got it covered, so he doesn't need to know." Again, your partner wants the information so they can connect with you and know what's going on in your head.