I have forgotten my password but that phone is connected to my apple id how can i recover

The lock screen passcode? If you forgot the passcode for your iPhone, iPad, or iPod touch, or your device is disabled - Apple Support

The Apple ID/iCloud password? If you forgot your Apple ID password - Apple Support

You cannot recover your phones password.

The password is not anywhere but on the device. No one else knows what it is.

You will have to wipe the phone and set it up as a new device.

You cannot restore from a backup until after you set a new passcode.