No worries, using the app will tell you what is coming into your router, lets start there. Make sure that the router is plugged into the ONT and not the ATT router. Run this on your desktop or hard wired laptop. Do not do it via your phone. Paste a photo of the results or just share the up/down speeds and ping results.
I am unaware of any tests that will tell yo if a downstream device or cable is the issue. So if you are sharing your router with a hard wired PC,m this will give you satisfactory results.
Is there a QOS setting on the router that you have changed?

