I would recommend constructing some spectrograms from specific sounds, especially simulated ones, to help you connect the visual with the audible.

For example:

- Sine sweeps (a sine wave that starts at a low frequency and sweeps up to a high one) - to learn associate the frequencies you hear with the Y-axis

- Sine pulses at various frequencies - to better understand the time axis

- different types of noise (e.g. white)

Perhaps move on to your own voice as well, and try different scales (log or mel spectrograms, which are commonly used).

With this, I think you can develop a familiarity quickly!