Practice

Intervals

Over a backing track playing a certain chord (important), play each of the notes, recognizing them by their interval. Play the 1 and notice how that sounds and feels. Play the interval between 1 and 5, see how it feels. Move around different areas of the fretboard hitting those notes.

Improve fretting technique

Gain better control over pinky

https://www.youtube.com/watch?v=iVCv0hJZdcc

Be more deliberate about which fingers I am using to hit which notes in a sequemce

Ear Training

Interval recognition

5 min every day: https://www.youtube.com/watch?v=1FTQ2iZNRB4

Hit any note on the instrument, and then hum the 5th. Hit the note on the instrument to confirm. Then do this for the 3, b3, 6, 2 etc

Other

get better at recognizing the top note of a chord and how that indicates which shape to play the chord in

ex. hear a C major in 1-bass on the G-B-e strings and recognize that it's that shape

Fretboard recognition

Get better at taking a major or minor triad (using a set of 3 strings) and figuring out where all the other chords are (ie find its iii, III, ii, V)

Get better at starting a scale starting in one position and ending on another

e.g. starting on a low C in centre shape and then ending on right shape

Work on DGB minor sets, inc vi-ii-iii and vi-ii-III Work on connecting those minor sets to their corresponding shapes on the GBe strings Work on connecting the minor scale degrees to the major ones (ie be able to play all I ii ii IV V vi)

Get better at being able to play the roots alone in any progression

ex. do the 1-4-5 movement on the G-B-e and D-G-B stringsets moving up the fretboard, but just hit the roots.
The purpose of this exercise is to bring everything back to the visual intervals on the fretboard. Trust that our fingers know how to make the chord shape for any given root position. For instance when on the G-B-e stringset and are targetting the B-string for our root note, then we know we must make a 5-bass chord. With this practice, we'll get to a place where we can see the root position, and build a chord around it.
Added benefit: 1-4-5 movement is identical to 6-2-3 movement.

Get better at recognizing intervals across multiple octaves

ex. take a 3rd and go up a fourth interval. What interval (compared to the root) is this? (answer: 6th). Go up another fourth. Now what interval is this? (answer: 2nd)
to practice, pick an interval at random (e.g. 2nd) and ask, "if this is 2nd, what is this one?". Use the fourth movements to anchor.

Get better at recognizing intervals that are lower in pitch to the root

we're sitting pretty good on intervals above, but need to work on below the root in pitch, esp around higher strings

Get better at taking any note on the fretboard and saying "if this note is the 6th, where is the 2?"

this will help us learn the shapes of intervals and be able to navigate better. If we only practice "if this is the 1, then this is the 6th", then we aren't able to navigate to other chords. Think, it's easy to answer the question "if this is the 3, where is the 4?". That's always a semitone. Super straightforward. We need to be able to do the same thing for other intervals.

get better at seeing intervals on open strings