i a getting pop ups that say "undo typing" cancel or undo. i am also getting "undo trash" cancel or undo. these appear over and over again. my screen has also

In control centre, swipe up from the bottom of the screen, this will bring up control centre, where you can turn certain features on and off.

like Airplane Mode, Wifi, Bluetooth etc...

The button on the top right corner is lock orientation mode (lock with a circular arrow going around it)

When it's red orientation is locked, when it's gray it's unlocked.

Sounds like the "Shake to undo" feature is interfering with your workflow.

You can disable this: Settings → General → Accessibility → Shake to Undo = OFF