Focus on the starting pitch. Then, track the intervals. If you hear a skip (do-mi), note it. If you hear a step (mi-fa), note it.
But let’s be honest: finding structured, progressive exercises can be a challenge. You don’t need expensive software to start; you need a good set of printable . music dictation exercises pdf
Write only the rhythm on the top line of your staff. Use stemless noteheads if the pitch distracts you. Focus on the starting pitch