the first thing I've done was listening to a LOOOOT of jazz records, eventually, that's what works on the long run...
When I started playing jazz licks, what I would do was put chromatic notes in between the tone of the pentatonic minor
---------------------------5-7-8
---------------------5-7-8------
---------------5-6-7------------
---------5-6-7------------------
----5-6-7-----------------------
-5-8----------------------------

Then you have to find the swing. Let's take a beat that has two eight notes:

If you are a math addict, you have to make the first note of a beat last 66% of the beat.

If you can count to 3, you have to make the first note last the 1 and the 2, and the other last only the 3.

If you can only feel it, try to emphasize the first note, and make the other one lighter...

There's nothing really academic about all of the above, but it worked for me...