How to use tension

[egoopus]

I tend to use chord tones to much in a song i only use non-chord  tones when going to another chord tone i also don't make any leaps with non-chord tones because it never sounds good to me im starting to think this makes my compositions bland anyone have any advice how to use non-chord tones and tension also how to use leaps for example jumping more than a third in music.