I know this may seem obvious to most, but I can't figure out how to connect and
disconnect this connector.

Click to view attachment

looks like push on spade on both sides; use needle nosed pliers and grab the base of the connector. Careful, usually brittle wire casing

It's an inline dual spade connector-VW used them a lot. As previous post mentioned, you should be able to get the tips of needle-nose pliers into the opening by the wire and grab the metal part of the connector. Hold on to the plastic connector while pulling on the pliers. Try to pull straight out and not bend the wire too much.

What they said ..............