Playing in my room with just me and drum machine I have the space to add fifths 7th's 9ths whatever's I want.
Playing live with band I find that I just stick to roots most of the time & adding much more than an occasional fifth to a root is about all I need, playing anything else often gets in the way or adds too much sound.
Is this 'normal'?
I know people say add chord tones, but for the stuff we play if often doesn't fit.
Depends.
Are you doing "blues jams" or jamming metal or... Jazz / Funk? Roots are present in all, but in Jazz / Funk you find you are FAR more "all over the place" than the root.
But yeah - if you're new, sticking to the roots is safe.
