MMario your frustrating me!! I want you here beside me with music in front of us and I could teach you how to do it. Most of it is practice. I'm not fast or brilliant and at the moment, badly out of practice, but it is a learned skill and you seem intelligent and literate and therefore you could do it if it made sense to you. Do you play any instruments? That helps a little.

Exercise number 1, using the Bass clef ( you are male, I think, so you may as well learn to use that one first and then transfer knowledge to the treble clef) sing and write a scale in C. There are no sharps or flats. Start at the second space and sing up the scale, do re mi... putting one note per space or line until you hit middle C, a note with a line through it above the clef. Go back down, writing and singing. Do this several times. Do this daily for a long time you will get used to singing up and down with the notes in C. If you write it as well as just looking at it it really helps pound it into the memory banks.

Then you can start singing and writing arpeggios, doh, me, soh, doh. Do you want more ideas or help? Send me a personal message and I'll be happy to give you some suggentions that could be helpful.