@C-Stewart nailed it!
I used to rely almost completely on tab to learn things… and I would imagine that standard notation is not any better.
Maybe for a few minutes when you practice, set your “music” aside and just mess around on your instrument making your own audible music… I bet and hope you’ll start to see some improved results. And when you’re doing something tedious or have free time (e.g. when you’re driving, etc.) listen to some music from a few different artists- music you’re not currently working on- and just ingrain those sounds in your mind.
And remember, don’t just focus on “practicing”… think of it rather as playing, and have fun playing your instrument.