For this we need to write the date and time in a specific format:

YYYYMMDDhhmm

Where the characters need to be replaced with: 

YYYY   — Year in 4 digits
MM     — Mont in 2 digits (01 to 12)
DD     — Day of the month, in 2 digits, from 01 to 31
hh     — Hour of the day, in 2 digits, 24 hour notation, from 00 to 23
mm     — Minutes, in 2 digits, from 00 to 59

To change the modified date:

touch -mt 202103091446 MyFile

This will change the modified date of "MyFile" to 2021, March 9th, 14:46 (or 2:46 PM).

To change the created date:

touch -t 202103091446 MyFile

This will change the creation date of "MyFile" to 2021, March 9th, 14:46 (or 2:46 PM).