Build a chord library out of midi, with different progressions.
Use the Browser to drag in these chords to build songs.
I've been doing midi/audio for years and I still use this method now.
I have midi Chord library's, midi Drum library's, even audio chord library's like Mr. Anderton shared with us.
With all these ideas given, one thing should be said: Your ultimate goal should be to learn at minimum 1 instrument and some music theory. If you invest in Sonar it would be a waster to use it simply for humming and whistling your whole life. Progression is key and im not talking about progressive music

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Use the Library's as a crutch, as use Melodyne the same way, but as you evolve you should be learning even a basic understanding of theory. Because if you ever want to get these "Ideas" from your head in to your music/computer having an instrument at your fingertips is like the Pencil to the paper.