Time

The watch syncs the time with GPS (assuming you have a model with GPS), so all you need to get the right time, is going out and turning on the GPS for a while, or starting an outdoor activity such as Run, Walk, or Cycling.

its a vivomove 3s does this have GPS as you can tell I'm new to this 

No, Vivomove 3s does not have a built-in GPS

... in this case you need to assure the watch is correctly paired with the phone, and can sync the time with it. Or you can set the time manually: https://www8.garmin.com/manuals/webhelp/vivomove3_3S/EN-US/GUID-86CF6A70-0611-4343-8546-89FE7077548E.html

I am afraid I do not understand what you mean. What swiping do you refer to? And what notification exactly do you get? And how does the time change? Is it the time zone that is wrong, or just some seconds or minutes are off, or what exactly is wrong? Is your watch properly connected with the Garmin Connect Mobile app, and able to sync without errors? Did you already try contacting the Support?

Its the hands that move sorry its all connected correctly i thought I would try help first

Its the hands that move

OK, but how they move? What time do they show instead of the right time? And what notification do you get and where?

The hands move all the time to random incorrect times... by notifications I mean if I get a message etc the hands move or if I check my steps etc

Did you see this video? It is for Vivomove HR, but I guess it may be similar for Vivomove 3s

https://www.youtube.com/watch?v=XXc4p6TYbIA

If it does not help, then try asking your question on the Vivomove 3s forum, there will be more users familiar with your model, than here on the phone app forum.