If you've identified something you need to work on, you've accomplished something already!!

For keeping in time, I find that tapping my foot helps tremendously. You can also try hitting a single note (drone) over a track. First try with quarter notes, then 8th notes, and so on. The idea is to just focus on keeping time.

Use a slow backing track if you have to.

A slow "simple" lick sounds that is in time sounds far better than any fast "cool" lick that is out of time. Playing in time is tremendously important!

Eventually it comes naturally, but even now I sometimes have to step back and conciously focus on keeping time!