Find out what the gross distribution amount is. There should be a "distribution statement" that came with the check.

Contact your traditional IRA provider or your current 401k provider and ask them how to deposit an "indirect rollover". You either

• deposit the check from the old 401k into personal checking account and write a new check with the gross amount to rollover, or
• write a check covering the difference between the old 401k's check and the gross distribution

Send the check(s) and a copy of the distribution statement to the traditional IRA provider or current 401k provider.

(Yes, you are paying the difference out of pocket for now, but you'll get the withheld tax refunded when you file (1 year from now).)

>Edit: what if I just put it into my personal Roth IRA since the taxes have already been taken? And then select 2022 rolll over instead of 2023 contributions? Can I do that?

You still have to rollover the gross distribution to avoid the 10% penalty. This is not much different from rolling over to traditional IRA, with the exception that you'll be paying taxes on the rollover.