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1. Always, always do any exercise like this with a metronome. You just can't cheat when you've got a pulse to work too, it shows up areas of weakness straight away and you can push yourself/measure progress easily
2. Start slow - I mean really slow if necessary! Do your exercise at a tempo you can complete it correctly at before you move on.
3. Find a trigger. I ALWAYS do my fretboard note knowledge exercise whenever I pick up a guitar. If you do this without fail you will improve dramatically in a short space of time. It takes me about 30 seconds to complete so there's just no excuse.
4. Say the note names out loud as you do it. Easy? Say the next note name out loud as you play the first one! Easy? Say the fret number out loud as you play. Easy? Say the next fret number out loud. We're moving away from just the exercise now into the area of mental plate spinning.. about one of the most important things to develop imho. Be patient with this; it takes time but its very much worth the effort imho.
Here's the exercise I do when I was working it up to speed..
https://youtu.be/Iw_wArGz5Ms
Si
The fretboard trainer gives you a game to help learn where the notes are on each string
https://www.fachords.com/tools/fretboard-trainer/
Here's another to help with intervals.
https://www.fachords.com/guitar-fretboard-interval-exercise/
Right now, after nearly 50 years of playing, I don't know every note literally 'without thinking about it'. Probably because I've not needed that knowledge so it's not been retained.
Having said that, I could give the impression of pseudo instantaneous knowledge, but really I probably only have an instantaneous knowledge of the natural notes by rote, then it's quick to get to the sharps or flats by an offset of one fret. I could go through the process of relearning every note by rote, but it has limited value to my current musical situations and I would rather focus on other things.
I prefer a relational or meaningful learning approach than learning by rote.
An analogy is the multiplication tables. Whilst I could attempt to learn them again by rote, instead (as an example) I would think of something like 9×7, as 10x7 -7=70-7=63.
the FAChords fretboard trainer really really works just play it a few times a day
even if you know nothing you can use it in practice mode . It really works well
You will just flat out memorise them , no referring to known notes or positions
,just Bang , you will name it
I couldn't quite make out what you were saying, but when I learned that exercise I do it according to the circle of fifths so it serves the purpose of learning that too.
https://www.instagram.com/insta.guitarstuff/