phone number and Apple ID help please

You need to change/add the number on your Apple ID. You may have to add the new number before you can remove the old number. After the change, allow up to 24 hours for the change to sync. Before trying to make the change, sign out of Messages/FaceTime on all devices/computers.

Apple ID - Manage 

If you forgot the Apple ID password, enter the Apple (iCloud) ID, and click Forgot Password. See if you can get a Rescue or Notification email option. Link to contact Apple Support at the end of the 2nd article.

Apple ID - Manage            

Apple ID – Forgot Password