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2) put 145 fps max in game, putting more is useless on a 144Hz monitor imo
back to topic, sounds like you got too much stuff running in the background which over time cause your pc to need more and more power. if you have dual screens, leave task manager open and gpu managing software to check what your hardware is doing while you play and when the stutters happen
Also, if you're using dual monitors. Try to avoid having animated things like videos and music players on them. I assume you have Windows 10. You can get stuttering from animated things on other monitors because of how bad Microsoft is at doing dual monitors.
Here is an example of capping to the exact monitors refresh rate
https://i.imgur.com/OIZANJ7.png
and here is when using RTSS to cap it 2-4 below it.
https://i.imgur.com/Wqiaj3r.png
All those dips and peaks in the graph can be felt as micro-stutter. When the peaks are that small it's barely noticeable though. Giant spikes is usually when it becomes noticeable.