Looks like too much light -- dial back, but expect it to need more once it gets out of its funk. Nodes are too tight. May have been temporarily stunted too if given too much for prolonged period of time.
also, the pot size is less than idea. Huge pot, tiny plant makes watering difficult and easy to fuck up or invites elevated risks of unintended microbial growth. Aeration properites look poor too - not enough perlite or similar.
normal irrigation-
1) water until you fully saturate - this should never cause a problem and if it does it is due to how the medium is constituted.
2) wait for appropriate dryback - in soil wait for 1" deep to dry. (with a seedling, a bit sooner.. )
You learn the volume of wfater required in hindsight only. You don't pick the volume. You use what is necessary to accomplish the task. Same with increment of time between. You don't choose this. Context will dictate when the plant has drunk enough to warrant an irrigation. Context dictates both of these things. Makes it simple and mindless.
Due to huge pot and tiny plant, you have to alter that a bit. You still 'fully' water but a small column around the tiny plant, maybe as wide as its canopy, but do ensure the moisture goes all the way down to the bottom. Wait for dryback and repeat ... slowing increase the diameter you irrigate as the plant grows larger.
Purge any beleive that potting up causes shock. Only an incompetent boob would shock a plant from potting up. Even autoflowers will grow better in appropriately sized pots. The root zone will thank you, the ease of irrigation will be appreciated, too. healthier happy plants vs bro science nonsnese.