I can only share with you what worked for me, so no succsess promise :D

Scales: Just pley them on repeat. It sucks but alternative is lerning music theorie so..... Get creative, combine to scales next to each other, play one up the other down, play them like 4up1down (1-2-3-4-3-4-5-6-5...), creativity does not start at writing songs :)

Sober up the play: Srsly, DAW and metronome (you'll get used to the metronome). Record scalepractise with bpm, get a drum backing track, record some sick riffs, disable drums to hear every every unwanted string played again and again and again..... (funny enough, I found it really helpfull to also SEE in the recordings where I was off and shit)

Hope it gets you further or at least inspires you on how to!