Well... not to throw more confusing stuff into the discussion..... but....
Use what I refer to as the colorful chords, the jazz chords.... learn a few minor 6th, 9th, 11th, & 13th, chords, and their major compadres....
then grab a few diminished and augmented chords and add them to the mix and....
then..... really bust loose by getting some of the cool chords..
the 7b5 .... the 9sus4 ... 13b5b9 ....#5b9 and so many other colorful chord variations.
So in a basic 1,4,5 standard rock/blues progression, substitute a few of the "new" chords and see what happens.
I learned a number of these "jazz chords" from a jazz guitar method book and I will throw them in where they sound good to s.p.i.c.e things up.
More than one time, I have been composing a tune and quite by accident I will hit the totally wrong chord and it sounds good.... so ...... happy mistakes will happen too. Embrace them.
While I did study music theory for a few years, and it was interesting, I do not "think" that way when I write.