Try a starting range chart for a few tournaments. Here is one I sometimes use.
UTG - JJ+, AKo, AQs
+3 - 99+, AQo, AJs
MP - 77+, ATo, A8s, KQ
LP - 55+, A7o Axs, QJo, 78s
Always come in with a raise, and usually the same size. 2.5X is usually good. Don't limp unless you are Button or Blinds with limpers behind you.
Continuation bet often. When you raise first, people think you have a good hand, so pretend you do even when you don't. I like 1/2 pot Cbet. This makes it hard for villain to call the 2 out of 3 times they miss the board. These little pots won on the flop add up. When villain calls, try to narrow their range. Are they chasing, or do they have a good pair or maybe trips.
When you raise PF, don't marry your hand. Folding a bad flop can save you three streets of bets. Don't chase unless the math is good. Watch the table for the calling stations and the aggressive players. NEVER bluff the first, and let the aggressive players take the lead. They often bury themselves.
Most importantly in mtt is an under 20BB strategy. You will be there almost every tourney. You need to know when to shove (position matters), when to call (only with premiums), and when to fold (most times). A good <20BB strategy is absolutely vital.
It is frustrating to sit for an hour without a good starting hand, but know that the QTs will not win from UTG, ever. Just keep saying, "My next hand might be AA. I need to save my chips for that hand."