I think it'd be really helpful to take a step back and look at the chords and build up from there. Lets say you have a progression that goes | Dmi | Gmi | A | and repeats.
First I would say to pick a single position (pattern of the caged system) and stay there for the time being. Then start the progression and just hit the root note of the chord on each bar. Don't solo or move around. For the first bar just play a D note, then play a G note for the second bar, then an A note for the third bar and repeat until you get comfortable switching between those notes in whatever position you choose (make sure you're playing each octave of the note some patterns might have 3 different places to play a note while others may only have two). Once you get comfortable with this apply the same concept but with the third of each chord. So the third of Dmi is F, the third of Gmi is Bb, and the Third of A is C#. Once you get comfortable with this, then apply the same concept but with the fifth of each chord. Once you're comfortable with the fifths, do this with the sevenths.
So what you're effectively doing here is finding target notes for when you wanna stop your runs and start doing something more melodic. The notes you practiced are all chord tones, which means they will sound good with the chord you land on. The progression I listed is in D harmonic minor. So lets say you're playing through it and you're about to stop your run and you want to land on a good note. If you're gonna start your melody on the second bar, you'd ideally wanna play a G, Bb, D, or F to get the most pleasant sound to ring with the chord (not to say you cant land on other notes this is just a reference.) If you'd wanna start your melody on the third bar, you'd wanna play an A, C#, E, or G. And you'd apply this same concept if you started your melody on Dmi.
You'd wanna apply this concept to all five of the CAGED patterns and the three note per string patterns. It'll take time but it'll be worth it. This is a handy thing to do if you're playing on a gig and at the last minute you're asked to improvise. Just take a couple of minutes to find your target notes and you'll feel more confident in your soloing.
I made another post a while back on which scales to use in your solos. If you'd wanna check it out heres the link:
https://syngates.com/threads/choosing-which-scale-to-play-over-a-progression.2464/
Hope this helps!