You got them Iron Ears so you're on your way!

Honestly man, a lot of it is just going to be practicing counting the diatonic scale and getting good at holding the memory of the right notes as you do so.

That said, this ish is deep, and you might know theory, but it sounds to me like there's still a lot deeper you can go. I imagine the Learn tab is great for revisiting some concepts and learning more, and I should probably do so myself. Also some great YouTube channels like Adam Neely and 12tone I'd definitely recommend.

Even the Jacob Colliers and Beethoven's of the world will still strive to consider the nature and relationships within music better. Least we can do is practice with consistency!

Edit: Oh also start keeping track of songs with examples of intervals, progressions, etc. Maybe write a list til they are always top of mind. They should be songs you know intimately, not necessarily what is suggested to you in class or whatever. That way it will stick better.

When I started, I focused on being able to hear intervals - Lander, Departure, Callibrator, etc. I'm still struggling with Inversionist and Route VI, but those exercises require the ability to hear the intervals, too. Also, daily practice is really important to build your skills. Keep at it, you'll see improvement!

Start with intervals going up (Departurer), it's fundamental. Watch Youtube videos to help you with it, if you don't really know how to do it, and you will learn a ton.

if you are just starting out, I highly suggest to focus on pitch matching first. Tenuto app offers note recognition exercise where it also plays the tone after you correctly identify a note on the staff so you can pitch match it with voice. do it daily and you'll see massive gains from this little exercise. (I still do it every single day)

One song that helped me start out was twinkle little star. The first leap is a perfect 5th and the next one help me hear a major 6. It’s literally the first 6 notes of twinkle little star 1,1,5,5,6,6.

Thanks a lot everyone for the ideas and suggestions, much appreciated!

I just start off with lower chest vocals to higher vocals