Your legs need to learn a muscle memory of pedalling circles.  Practice at least twice a week to pedal 30 minutes. Try to do it outdoors, in nature, in real air, and notice your surroundings.  Be with your legs spinning, your heart pumping, your breath paced and in your control, and your outdoor world.  Make sure your saddle is not too high or too low; about a 20 degree angle at your knee when foot at lowest position.  Allow yourself to feel the joy of managing your thigh muscle glow and your lung expansion and breathing rhythm; coast when you want to, and then spin hard and smile.  Get away from traffic if it bothers you and create a loop of back routes that interests you for scenery, and curiosity.