Try hardwiring it and see what you get.

i can't idk wtf is wrong with it though

The wireless adapter inside of all Xbox Ones is really faulty.. It cuts your internet speed and has terrible connection. I played wirelessly for a while and I am right next to my router and I literally had like half of my download and upload. If you cant play hard wired your connection is going to be balls.

Sometimes xboxes do that, See what your Nat type is
If your nat type is open, Your good, Reboot your router. Hard restart your system as well. Your router may do this because it cant support all your devices including your Xbox on it. I recommend a wired connection on your Xbox, its much faster and more reliable. Contact the Xbox support team if this did not help.

I had this same problem, my wireless connection was great for like the first couple of months but then i started to lag a lot so i tried everything, resetting router, resetting xbox one, dsconnecting the wifi from xbox one and even getting a new router. But nothing seemed to work.

Do you have comcast as a provider? if so this could be your problem. I read online somewhere awhile back that the provider comcast and xbox one dont "get along" i think it said it had to do with the xbox supporting IPv4 and something about it not working well with comcast. I have no idea if this is true though.

How i fixed it was, I bought a 75ft ethernet cable for cheap online and just use ethernet for my xbox one. I have not had a problem with lagging or freezing since then. I seriously recommend switching to ethernet if you can. If not then im sorry and i hope you find a solution to your problem.

Good luck man!