Here's an exercise I'm currently doing using a transcription from a video by Nick Mainella about building a solo using only chord tones. Beyond the concept of limiting the notes to those of the arpeggios of the chords, very interesting by the way, my exercise consists of being able to count each beat to really realize where in the measure each musical phrase is placed and how these phrases lead us to the downbeats, the 1st and 3rd beats of the measures. My apologies if I count in French. I tried in English but I'm not able at that speed. Anyway, I think this exercise should be done much more slowly to get a good feel for the phrases and their placement in the measure.