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I recommend using the Intel® Processor Diagnostic Tool (Intel® PDT). It will verify the functionality of all the cores of the Intel® Processor and the processor operating frequency, test specific processor features, and even perform a stress test on the processor.
Once installed, the Intel® PDT starts testing the processor using the default configuration. Two windows might appear to show the test is in progress. When the Intel® PDT completes, the testing status will display either a PASS or FAIL.
Next, go into your UEFI setup. Maybe there's some kind of "load optimized settings" thing you can set. At the very least, make sure you've got XMP enabled.
Are you playing at 1920x1080? Did you set your games to medium instead of ultra graphics? Is your PC set to performance mode in the power options? Did you try turning on DLSS?
If all your games used to run better than they do now, maybe try running a malware scanner.
Yeah im playing in 1920x1080
Also if I have the money should I just upgrade my cpu or should I re build the whole pc
this improved my 1% lows by a large margin and made me see that my 5700x and 3080 were the perfect pair at 1440p.....