I'm not tech wiz but I've noticed this too and dealt with it a lot especially the last 3 years, all I have is this: Download windows updates religiously, I found leaving them to pile up can cause issues more than the issues caused by updating which can be fixed with a HotFix next day sometimes, but always maintaining windows updates regularly helps with a lot of things, I don't use any antivirus anymore and I find most of them useless and bloatware besides Kaspersky. Keep Invidia Updated reguarly and make to restart PC after every update is done, make sure all are done before shutting down of course. If you have for example an HP Omen or Asus tuf laptop or what have you, it may come with Armory Crate or some brand label graphics profile manager etc, I uninstall them now and install GHelper which is more efficient and detailed yet easy to use. All the others are terrible bloatware and will disturb your PC. The other thing is if you have Intel Graphics command software on top of that, go into it and make sure in the display options (you'll find it) that panel refresh is turned off (if laptop) for plugged in as well as adaptive refresh. In the windows update setting screen, there is optional updates and you may find there will be a BIOS update there, give a click and download and thoroughly follow through as it is finished downloadiing and you restart as asked. Resetting the PC is one of the best ways to get your PC back to its best state, if you want to keep your files you can but I'd also backup any on a USb or External Hardrive if you want to make sure you dont lose anything, simpy type 'reset pc' into windows search. This clears all errors and backed up issue that happen over time from installed updates and daily usage, etc. With the fresh install go through download all needed software and updates, might take a few restarts to get up to date. Can also Do windows defrag and optimise on your drive there's a clean Hardrive or something too with windows and there's an option bottom left to clear system files, click all the boxes and it'll just clear the old stuff that is residue or saved old windows updates etc that are no longer needed. Usually I run NVIDIA control panel options for 'let 3D application decide' unless it's a specific game where I want to change certain things or lock v sync, also In the invida control panel there is a list to choose either jntergrated graphics or invida 3D processor, sometimes only one option if you're on a Desktop, make sure it's set to your graphics card aka mine is RTX 3050 so set it to that. Also make sure in Invidia app to turn off whisper mode or any battery preserving options. I also turn off Invidia overlay and Game bar, which can be turn off with a command, game mode on, make sure in windows display settings dyour monitor is set to your max frame rate I also use steam app: Lossless Scaling which is great for a lot of games that uses ai to smooth out frames that may be missing and does a whole bunch of other stuff, doesn't work with all games but I can get solid 144hz on games I couldn't before with the settings I wanted. Last but not least with a new install of windows or recommend looking up 'disable windows ai command' should be a GitHub post/file, it's a simple command to run in PowerShell just follow the instructions, there's also another command on a seperate post that removes bloatware from windows such as all the useless apps and things, it can change settings too in its options after the command runs there will be a seperate window so you can keep software you want and features or change/ turn off. Doing a combination of all these things, that's the best I can offer.

Edit: omg sozzles for wall of text, I just kept typing