The single biggest thing that helped me stop being a copy-paste zombie with regex was understanding that every pattern is just answering a simple question: "what characters do I want to match, and how many of them?" Once you get that, the syntax stops looking like random punctuation and starts making sense.
Break it down into pieces instead of trying to understand a whole pattern at once. Learn character classes first (what `\d` or `[a-z]` means), then quantifiers (the `+`, `*`, `?`), then anchors. Spend actual time on each one with a test tool so you can see what matches and what doesn't. The stuff others mentioned about regex101 and similar sites is solid - that immediate feedback is way more valuable than any tutorial because you're not guessing anymore.
Here's the trap nobody warns about though: regex can get insanely complicated and people will write these monsters that technically work but nobody (including the original author six months later) can read. Don't fall into the trap of trying to make one mega-regex do everything. Sometimes it's clearer and more maintainable to do multiple smaller patterns or even just use string functions. I've seen scripts where someone wrote a 200-character regex to validate something when a few simple checks would've been way easier to understand and debug. Learn regex properly so you can recognize when it's actually the right tool instead of just reaching for it because you know it now.