i don't think a lot
I keep losing because of poor time management. Any legit tips?

i lost a lot games on time out including the first games which caused my rating to go down because my mom said I had to much screen time

Hi! My name is Lauren Goodkind and I'm a YouTuber for beginner chess players: https://www.youtube.com/user/chessdifference
My advice to you: Study tactics. Once you recognize the specific pattern, then you will automatically know where to move. In other words, that you save you lots of time and you can think less.
I hope that this helps!
Generally I think mostly about prophyllaxis and stopping possible moves of my opponent on their turn, so I always have a response ready and I'm not usually surprised...