Tools do not make musicians; routines do. Here is a small circuit I actually use. Ten minutes, four steps, no skipping.
Put on any song. Catch three or four notes from the intro and tap them on the detector. Watch the candidates shrink until one key remains. This trains the slowest skill of all: hearing.
Play the seven scale notes up and down, slowly, saying their names out loud. Corny? Completely. It also welds the shapes into your fingers faster than anything else known to science or my music teacher.
Open the progressions, take I V vi IV, and loop it. Keep the rhythm boring on purpose; boring rhythm frees your ears to hear the harmony move.
Solo with your voice or your instrument over the loop, landing every phrase on the root. Two minutes of this daily beats two hours of it monthly. Consistency is the only real music theory.