how can i connect my apple watch to my new phone without my old phone and my old apple id?

Have you read

https://support.apple.com/en-us/HT205189

I Looked at it, and when i clicked the link that asked if your did not have your old phone or apple id. it startts with, asking yo to put the watch next to the phone. At that point I am stumped.

From a web browser,sign in to iCloud.com with your Apple ID.

Go to Find iPhone.

Click All Devices at the top of the screen.

Click your Apple Watch.

Click Erase [device]. Select Next until the device is erased.

Click Remove from Account.

Then;

Set up and pair your Apple Watch with iPhone