Again, I cannot say enough about the chord tone soloing concept. When this was introduced to me a few years ago; I was very intimidated but with time it began to settle in. Your ears with than gravitate towards those sounds and just practicing alone forces you to think a little more about what you are doing which again I don't think is a bad thing. You obviously don't want to over think about what you are doing, but you also need a good level of input in this way to get to where you are just "wanking" around on the guitar. Try this exercise to get it moving:

Here is a 4 Bar Progression:
{G - D - Ami - Emi}

The notes in these are chords are the following:
G - G, B, D
D - D, F#, A
Ami - A, C, E
Emi - E, G, B

Take this chord progression and record by whatever medium you can. Start the tempo slowly and than work your way up. Again, don't play any other notes other than what's in the chords. This is a sure fire way to help yo do a whole lot less wanking and play a little more focused and musical.

Let me know how it goes. Would you be interested in a tutorial on this concept?