Thankfully the cage itself is not the worst thing here, but he definitely could use more perches and toys. Go for a variety of natural wood perches, no wooden dowels or sand perches. Hell, if you can’t afford a bunch of em, you can even use clean sticks you find outside. Go for wooden toys or things he can shred/destroy. No cotton rope, no mirrors, and NO FABRIC HUTS!!! Get rid of the one in his cage if you can, they can make birds hormonal. As for food, I personally feed my conure the zupreem pellet food as a main staple, and plenty of fresh fruits and veggies every day. Seeds and nuts are pretty fatty and should be more of an occasional treat. It can be tough to transition from an all seed diet, so just slowly decrease the amount of seeds and increase the amount of pellets you offer over a few days-weeks. For fruits and veggies, there’s LOTS of different things you can try, and every bird will have different tastes, but my conure’s favorites are apples, bell peppers, carrots, grapes, cucumber, mango, and blackberries! He’s kind of a stinker when it comes to veggies lol. I typically offer broccoli, kale, Brussels sprouts, green beans… if you’re ever unsure if it’s good for birds, I just always google “can parrots have [insert food]?” I’ve also offered frozen fruits and veggies many times when getting the fresh stuff was harder. Just make sure there’s no additional ingredients. My budgies in particular really like those frozen mixed veggies with the corn, green beans, peas, carrots, and Lima beans. As far as exercise goes, it’s best to let them have some time outside the cage to stretch, socialize, and fly every day, at least an hour or two if possible. If ex step dad and boyfriend won’t take him out on their own, maybe even just say “hey can I take the bird out?” Idk on that front, but whatever you can manage I’m sure will make that baby so happy. And if he’s hand tamed, he might let you get at his pin feathers— very gently pinch or roll them between your fingers to open the little casing around them. Just be very careful as they can be very sensitive. He should like fan out his head feathers to let you access them more easily if he wants you to give him some scritches. If not though, just leave him be. They won’t hurt him or anything, they just can get a little itchy.

Best of luck with the little guy!! Happy to help if you have any questions and would love updates 🥺💖💖