Hey! So the most helpful way I've found to visualise intervals/be more intentional with my playing was by learning Triads.
Here's the idea:
Say you're soloing in C Major
You would learn a C Major triad shape, work out your Root, 3rd and 5th - 1st, 3rd and 5th notes of the C major scale.
Next you would work out from each note in your Triad, where the next note in the C major scale is (in both directions!)
You'll get this:
Root - 2 frets to the right (2nd), 1 fret to the left(7tg)
3rd - 1 fret to the right (4th), 2 frets to the left (2nd)
5th - 2 frets to the right (6th), 2 frets to the left (4th)
If you check all the intervals above, you'll see that by doing this approach, you unlock the entire Major Scale, in a way where if you mix up going left, right, down and up the arpeggio, you'll be playing the scale in more and more creative ways. Also, due to it being laid out in an arpeggio, it helps with visualisation because all of your Triads and inversions are small, easy to digest shapes, verses the dense scale shapes
Hope this helps!
(Also I'm dropping a Minor Triad video on the site next week so feel free to check that out!)