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i'm so impressed you're smashing vr on your laptop.
Do you lag before turning on lights? Realtime lights are by far the most performance intensive feature in games and Phasmophobia uses a lot of them. None of the games you listed uses this which makes sense to why you don't lag in those.
I5 12400 CPU
16 gig ram
The lags happen anytime i can see anything in vr, during the loading screens it looks fine but when the game trully appears, it's down to 10 fps, while i can play high end vr/non vr games without problem
What VR headset are you using? Are you playing with the correct OpenXR runtime? So for Oculus headsets you need to use the Oculus OpenXR runtime and not SteamVR.
Do you get this same lag in singleplayer?
What's your monitor resolution? Have you tried lowering that?
When i normally play with like 3000x2400 in the headset on other game