Xbox one x doesn't navigate on main menus correctly

With a flash drive soes it need boot instructions? Or just throw in a blank usb stick?

"i can't get to the update controller stuff if its a software/firmware problem because i cant navigate there "

When you have the console off, connect the controller with a plug/play charge cable to the console. After turning it back on a screen should appear informing to update the controller. If you can't navigate to click update with the L or R sticks try
the D pad to navigate and accept the update.

You'll need to update every controller.

"With a flash drive soes it need boot instructions? Or just throw in a blank usb stick? "

If you mean OSU (offline system update), you can find the instructions at this support link, System updates solution.

Be aware that if the console is enrolled in Insider preview, OSU's cannot be used.

There is a way to Factory reset Your Xbox. However a Power
cycle maybe what you need. Also ensure only the buttons you want pressed are so you dont skip through the menus.

I wish it were that easy. Power cycling has no effect, its been like this for about three weeks now and i can't get to the update controller stuff if its a software/firmware problem because i cant navigate there

Mine was a little sluggish and not responding well in the menu's also yesterday. I did power cycle and it seemed to go away. Not sure what caused it. Hopefully no underlying issue and just a hick up on the UI