hey robert,
tomo has a great video on this here: https://tomovhxtv.vhx.tv/beginner-series/videos/b13-following-chords-with-triads
here's what i'm doing:
i'm finding songs i saved to playlists and shuffling through them. i try to figure out the root note of each chord in the song (there may be different sections), and then once i figure that out, i can play the chords.
for rock songs, this is super easy cause most chords can be played easily (it's a major or minor chord 90% of the time).
for r&b or funk songs, this is harder if you aren't familiar with more advanced music theory.
anyway, i pick a random song and i play through the chord progression using triads.
start off really simple by playing on each chord change. then you can spice it up with more rhythmic patterns.
you can change the way you pick the triad, you can hold certain notes longer, and you can strum them in different rhythmic strokes.
once you start really understanding where each of the notes are and when the chord changes, you know exactly where your fingers should move, then you can break up the triad into individual notes and playing all across the neck.
it takes a lot of work and preparation to go from not playing through chords to playing through chords. make sure you build up some foundations and go through a few music theory videos - it'll really help you pick up speed faster.
one thing you can also try is to learn one scale in different areas of the neck (like... the major scale). then learn how to play the minor scale, in all 5 different positions. a good solo can totally be a scale, but you gotta have a lot of feeling and intent behind every single note you're playing to make it sound great.