Hard deadline to switch out of SAVE?

I keep seeing on social media that we have to switch out of SAVE by July 1 or be stuck with RAP.

I can’t afford any payments right now to begin with, so I’ve been dragging this out for as long as possible.

Additionally, I took out loans starting in 2013 but was in school until 2020. Am I stuck with old IBR? I’m honestly just so lost.