where to start with writing Progressions?

I’ve recently learned ab chords built off major or minor scale, the degrees of chords ie. C major Chord is the 1 Chord of C major scale, and was wondering ab writing progressions. any specific chord shapes or progressions? i know Maj7 chords are very popular as is the 1-4 progression. does any one have any tips on what could work or what to keep in mind? If i were in C major, going between a Cmaj7 and an Fmaj7, what things or types of chords or scales could i use to give more to a simple 1-4 progression like that?