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Great question!
I am a king of foundation guy! For example, John Mayer! He got so much foundation! That's why he is still improving now!
I would say, you need to record your self more often so that you can really hear musically how much your triads are speaking smoothly? Triads are great test! I would spend one topic for a long time so next one will be a little faster.
1) Try to play C triads with 3 ways. then try it with F triad 3 ways. Then mix C & F triads... No problem?
If you have to wait 2-3 seconds to find the right chord... then Not Enough!
2) Practice a lot of R 3 7 Swing Groove. This will teach you so much harmony of songs and your left hand muting skill.
Highly recommend to learn "Jazz Standard" section.
3) Blues music! Listen a lot of BB King to any soulful vocals.
I would say.... at least 90 days for foundation then you can mix up things with music.
Transcribe music by ears. Avoid YouTube backing tracks etc.
Make your own rhythm guitar track by looper or recording.
Thank you.
Tomo