This is it ^^^Learn to practice everything 2 octaves, up and down, and in all keys.
This will make you be intentional about what key you’re in and get used to thinking of the fretboard this way.
So when you are practicing your arpeggios, don’t think “I’m doing minor 7 arps”. Think “I am doing a C minor 7 arp. Now I am doing a G minor 7 arp. Now I am doing a D minor 7 arp.” And so on. Bonus points if you take the time to name each note as you go up and down. Take your time, do it slowly and correctly.
If you’re studying jazz, practice reading chord charts (go as slow as you need to!!) and learn melodies too. This stuff is tedious but you’ll come away knowing the fretboard really well.
Practice thinking of the note names of every note you play.
Practice your triads. Start with major and minor. Again, think note name of triads. You can use your shapes to help get off the ground. But be thinking note name while doing it. This may be mentally exhausting at first, but it will get easier!
Learning to read sheet music will help tons. Start reading anything you can get your hands on.
In a year or two you'll be good. The fretboard will "light-up" with available notes.
Happy practicing
