Resetting my iCloud password to unlock my Apple Watch
Reset my password to unlock my Apple Watch
Apple Watch Series 4
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If you know your Apple ID password.
ASC YouTube for How to reset your Apple ID password
What to do after you change your Apple ID or password - Apple Support - I suggest doing this before you change your Apple ID or password.
If you forgot the Apple ID (iCloud) password, enter the Apple (iCloud) ID, and click Forgot Password. See if you can get a Rescue or Notification email option if necessary. Link to contact Apple Support at the end of the 2nd article.
If you have 2 Factor Authentication enabled, if you can't recover the password using the steps above, you will need to use Account Recovery. The Recovery Process is an automated process and the length of time it takes can vary a lot. Apple ID Support can only answer your questions. They can't intervene in or speed up the process. The article below has some suggestions to shorten the time the process takes.
Apple ID - Recover your Apple ID with two-factor authentication account recovery. *