Hey guitar heroes! Need a little help

Hey, i have been playing like 7 years now. My genre is poprock/rock n roll/blues rock and would say im mid advanced. I have now faced a little problem. I really dont know how to practice and im kind of stuck in my playing. 95% of my playing is just playing songs i already know or jamming pentatonic blues with some 12 bar backing track. I cant read notes but i know music theory a little bit. Like scales and relative minors and something like that.I like it but i wanna practice. Do you have something to recommend? Thank you!