You can think of it like a answering questions.
An object is a what...
It's like any physical thing in the world, a "thing" which is recognizable by itself and has significant properties that distinguishes from other "thing".
Like you know a dog is a dog because it barks, move its tail and go after a ball if you throw it.
A variable is a which...
Like if you watch your own hands. Each one is a hand itself. They have fingers, nails and bones within the skin but you know one is your left hand and the other the right one.
That is to say, you can have two "things" of the same type/kind but every one could be different in it's own way, can have different values.
A reference is a where...
If you look at two houses in a street, although they're have their own facade, you can get to each one by their one unique address, meaning, if you're far away like three blocks far or in another country, you could tell the address of the house cause they'll still be there where you left them, even if you cannot point them directly.
Now for programming's sake, examples in a C++ way
class Person{...}
Person Ana = new Person(); //An object is an instance of a class(normally)
That is to say, Ana is a person, but she has unique properties that distinguishes her from another person.
&Ana //This is a reference to Ana, that is to say, a "where" does the variable
//"Ana" is stored, wether or not you know it's value(s)
Ana
itself is the variable for storing the properties of the person named "Ana"