For example, in the key of E major you have E(I) - A(IV) - B(IV). What I did is I would place my fingers on the E major chord and so an 8 count strum. Then, very slowly, I would raise my fingers and move to the A chord and do an 8 count strum and then the same for the B chord. Repeat this for 10-15 minutes.
Slowly over time, my transitions to the different chords got faster. Do this in all keys. The I_IV_V progression is so common in music that you will find this extremely useful as a practice method.
As a disclaimer, this is boring, and arduous, and it might frustrate you. I did this for months and still couldn't play a song. But, like you will often hear, one day, it all clicked.
Good luck and I hope this helps.