Sounds like where you might want to head is getting the music theory into your fingers.
Start out playing all combinations of I V and IV chord triads in all keys.
Start in root mode for the I chord and play the IV and V with a minimal hand movement, which would be the second inversion for the IV and the first inversion for the V. The IV chord goes up slightly the V chord goes down slightly. Do this with both your right and left hand. Bounce around some I, V, I, IV, V, I , …
(A spaced repetition program like Anki is good for setting up a system to drill with every day.)
After you can do this in all twelve keys (this will take a while), then start adding in starting from different inversions and playing the closest triads. So for instance play the I triad in first inversion etc.
So work around until you can play all thirty six. (Twelve keys in all three inversions).
Then start the same thing with the minor triads, same deal through all 36.
Then start changing things up. Put the IV chord or the V chord in the middle and do that.
After a while start adding other chords. You can do this with four note chords – in this case make sure the V chord is a V7 chord. Or add other chords into the mix like a vi chord, or a iii chord, etc.
ii V I IV are great at this point. Again be mixing inversions. Really get this in your fingers, you shouldn’t ever need to figure things out with your brain.
Start adding when playing chords with one hand play melodies that flow (use you ear) with the other hand that match up with the triad or chord. Try to put some rhythms with this. Again cut back to just I IV V for a while until you get the combination. Cross you hands over particularly to play melodies with your left that are above your chording right hand.
Also become aware that if you play a minor chord with your right hand there are bass notes that make this a major chord. For instance C minor becomes Ab major with the Ab in the bass. The same goes with switching major triads to minor too.
Really start feeling the chord transitions that happen in a key and how that can match with a melody, After a lot of repeated practice this starts to get more and more into you fingers.
There are other exercises too, but i’ll leave it to you the music adventurer to discover these.
But here’s one. Play a tritone These two notes are the 3rd and 7th from two separate 7 chords if you play the bass note that is a whole tone above either of these notes. Moving that tritone up a half step makes the 3rd and 7th for the bass note up a perfect fifth from the bass note you played before. Moving the tritone down a half step plays the 3rd and 7th for the IV chord. This is like a core concept for jazz, and leads to the whole idea of tritone substitution. If this last paragraph is unclear – tough – you’ll have to work through it.
ADDED: Fixed typos.