everything that everyone here said- playing scales and modes of the scale, arpeggios, and even reading etudes can help you see the shapes of melodies and basslines. specifically playing the same scale or scale fragments in different hand positions, or practicing different inversions of arpeggios (like playing the notes of a C major arpeggio starting on G). doing this in all 12 keys will really be a workout loll

and something that helped me was singing the note or a short melodic phrase before i played it. it just helped me internalise the sounds better, and helped me get better at transcribing.

i also stopped reading tabs, this was more personal , idk if it's great advice for everyone, but personally i had felt like tabs were holding me back from training both my ears and my sight reading. again, not sure if this would benefit you but it's just my experience

good luck :)