We are born into a biological reality that we cannot control, like a time in history, genetics, and the like, which give each of our own set of natural abilities and limitations. The early socialization in life and the imprints made upon our brains, behavior, and development, guided by the other people in life, it appears that free will is very limited.
However, there is element of choice; we are constantly faced with choices, and all of those choices have consequences, either in a positive way, or a negative one (the toughest choices come with both). But we can learn patterns in this experience, in ourselves, others, and the world that is so large and elusive at times, it can rob us of the feeling of choice at all.
I feel it’s definitely both. I recommend some reading about “Soft Determinism”.
Great answer.