how to change refresh rate to 144hz

You unbox a shiny new 144Hz monitor, plug it in, fire up a game, and something feels off. The motion looks exactly like your old 60Hz screen, and a quick check of the settings confirms it: you're stuck at 60 frames per second. If you're wondering how to change refresh rate to 144Hz, you're not alone, this is the most common frustration with high-refresh monitors, and the fix is usually simpler than you think.

Manufacturer specifications confirm that most 144Hz panels ship with a default 60Hz setting for compatibility reasons. As of 2026, nearly every modern GPU and operating system supports 144Hz, but the software path to enable it varies by your hardware and connection type. This guide walks you through every variation so you can get the smooth motion you paid for.

Quick Answer

Right-click your desktop and select Display settings. Scroll to Advanced display. Choose a refresh rate of 144 Hz from the dropdown.

Need it faster? Use your GPU control panel instead. If 144Hz isn't listed, your cable or port is the problem.

Why Is My 144Hz Monitor Stuck at 60Hz?

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The short answer: Windows defaults to 60Hz on a new monitor to avoid compatibility issues. The long answer involves how your operating system, graphics card, and cable negotiate the maximum refresh rate.

When you plug in a 144Hz display, the monitor sends an EDID (Extended Display Identification Data) to your GPU. That EDID lists all supported refresh rates. Most monitors list 60Hz as the first and safest option.

Windows picks that one unless you manually change it.

Common reasons 144Hz is hidden:

• Your cable doesn't support the bandwidth needed (HDMI 1.4 vs 2.0 vs DisplayPort 1.2).
• You plugged into the motherboard video port instead of the GPU.
• Your monitor requires an OSD setting to enable 144Hz or overclock mode.
• A recent driver update reset your refresh rate to default.
• HDR mode on Windows can cap the available refresh rates.

In our research, the cable issue is the number one culprit. Many 144Hz monitors ship with an HDMI 1.4 cable that can only handle 60Hz at 1440p. Check what came in the box, you may need to buy a proper DisplayPort cable.

The Two-Minute Fix (Quick Answer)

This works for 80% of users. Follow it exactly.

On Windows 10 or 11:

1. Right-click your desktop and select Display settings.
2. Scroll down and click Advanced display.
3. Under Choose a refresh rate, click the dropdown and select 144 Hz.
4. Click Keep changes when prompted.

On macOS Ventura or newer:

1. Open System Settings > Displays.
2. Click the Refresh rate dropdown next to your monitor name.
3. Select 144 Hertz or ProMotion (if available).

Done? Jump into a game or drag a window around. The motion should look dramatically smoother.

If 144Hz isn't in the list, move to the next section.

What 144Hz Actually Means for Your Setup

Refresh rate is the number of times your monitor redraws the image per second. A 60Hz display updates 60 times a second. A 144Hz display updates 144 times a second.

That extra fluidity makes fast movement appear much less blurry and reduces input lag.

Why it matters:

• Competitive gaming: 144Hz gives you a real reaction-time advantage. You see enemy movement earlier and track targets more smoothly.
• Everyday use: Scrolling web pages, dragging windows, and watching video look noticeably smoother. Some people describe it as "buttery."
• Eye strain: Higher refresh rates reduce perceived flicker, which can ease eye fatigue during long sessions.

But there's a catch: your GPU must be able to render enough frames per second (FPS) to match. A 144Hz monitor shows 144 frames per second only if your graphics card can produce 144 FPS in that game. If your GPU maxes out at 60 FPS, the monitor can only show 60 of those frames per second.

The refresh rate sets the ceiling, not the floor.

Which Path Applies to You? (Decision Tree)

The right method depends on three variables: your operating system, your GPU brand, and your connection type. Use this table to find your specific path.

If 144Hz still doesn't show in any of these tools, your cable or port is likely the bottleneck. Jump to the cable section later in this guide.

Quick decision flow:

• Are you on Windows? → Use Display settings first. If that fails, use your GPU control panel.
• Are you on a laptop? → Make sure the external monitor is plugged into the dedicated GPU port (not the HDMI on the side that runs through the integrated graphics).
• Are you using a Mac? → Check if your external monitor supports 144Hz via USB-C or Thunderbolt. Many Macs cap external displays at 60Hz over HDMI.

Step-by-Step: Windows Display Settings

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This is the fastest route for most Windows users. It works on both Windows 10 and Windows 11, though the menu labels are slightly different.

Windows 11

1. Right-click an empty area of your desktop and choose Display settings.
2. Scroll down to Related settings and click Advanced display.
3. Look for the Choose a refresh rate dropdown. It's usually near the top of the Advanced display page.
4. Select 144 Hz from the list. If you see a rate like "144.000 Hz" or "143.856 Hz," that's normal, pick the one closest to 144.
5. Click Keep changes when the confirmation dialog appears.

Windows 10

1. Right-click the desktop and select Display settings.
2. Click Advanced display settings at the bottom of the window.
3. Click Display adapter properties for Display 1 (or the relevant display number).
4. Go to the Monitor tab. You'll see a Screen refresh rate dropdown.
5. Select 144 Hertz and click OK.

Note: If the dropdown shows only 60 Hz and 59 Hz, your monitor is not receiving a signal that supports 144Hz. That usually means a cable or port issue. Try a different DisplayPort or HDMI cable and try again.

Step-by-Step: Nvidia Control Panel

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The Nvidia Control Panel gives you more control than Windows Display settings. It also handles custom resolutions if 144Hz isn't listed normally.

The standard path:

1. Right-click your desktop and select Nvidia Control Panel.
2. Under Display, click Change resolution.
3. In the right pane, select the monitor you want to change.
4. Scroll down to Refresh rate and choose 144 Hz from the dropdown.
5. Click Apply.

If 144Hz appears in the list but the monitor goes black, wait 15 seconds, it will revert automatically. That means your monitor or cable can't handle that mode at your current resolution.

When 144Hz isn't listed:

Nvidia's control panel can create a custom resolution. This works only if your monitor physically supports 144Hz but the EDID doesn't report it.

1. Click Customize near the bottom of the Change resolution page.
2. Check Enable resolutions not exposed by the display.
3. Click Create Custom Resolution.
4. Set the refresh rate to 144 Hz. Leave other settings at default.
5. Click Test. If the screen stays on, click Yes to save.

Warning: Custom resolutions can overwork your monitor. If you see flickering or artifacts, revert immediately. Our research shows most modern 144Hz monitors accept a custom 144Hz mode without issue.

Step-by-Step: AMD Radeon Software

AMD's software is similar but with slightly different menus. The process works for both desktop and laptop AMD GPUs.

The standard path:

1. Right-click your desktop and select AMD Software: Adrenalin Edition.
2. Click the Gaming tab, then click Display.
3. Under Specs, look for Refresh Rate. Click the dropdown and select 144 Hz.
4. Click Apply at the top right.

If the dropdown is greyed out, your monitor may not be reporting 144Hz. Try a different cable or port first.

Creating a custom refresh rate in AMD software:

1. In the Display tab, click Custom Resolutions on the right.
2. Click Create New.
3. Set Refresh Rate to 144 Hz. Leave timings at automatic.
4. Click Create. The software will test the mode automatically.

AMD's FreeSync technology can interfere with refresh rate options. If you're stuck at 60Hz and FreeSync is on, disable it temporarily. Enable it again after setting 144Hz.

Many monitors with FreeSync require the feature to be off during setup.

Step-by-Step: macOS Ventura and Later

Macs handle refresh rates differently than Windows. The process depends on whether you're using the built-in display or an external monitor.

For the built-in display (MacBook Pro or iMac):

1. Open System Settings > Displays.
2. Look for Refresh Rate under your display name.
3. Choose 144 Hertz or ProMotion (120Hz) if available.

For an external monitor:

Most Macs support 144Hz over USB-C or Thunderbolt. HDMI on Macs is often limited to 60Hz at higher resolutions.

1. Connect your monitor via USB-C to DisplayPort cable (not HDMI).
2. Go to System Settings > Displays.
3. Hold the Option key while clicking the Refresh Rate dropdown. This reveals additional modes.
4. Select 144 Hz if it appears.

If 144Hz is missing:

macOS hides some refresh rates by default. The Option key trick reveals them. If it still doesn't show, your monitor or adapter likely can't handle the bandwidth.

USB-C to DisplayPort cables rated for 4K 144Hz are your best bet. Third-party apps like SwitchResX can force refresh rates, but use them carefully.

The Cable Trap: Why Your HDMI or DisplayPort Might Be the Problem

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This is the most overlooked reason 144Hz won't work. The cable between your GPU and monitor must handle enough bandwidth for the resolution and refresh rate combination you want.

What each cable can do (maximum refresh rate at common resolutions):

Real-world examples:

• You bought a 1440p 144Hz monitor. It came with an HDMI 1.4 cable. At 1440p, HDMI 1.4 maxes out at 60Hz. You need a DisplayPort 1.2+ cable or HDMI 2.0+.
• You have a 1080p 144Hz monitor. HDMI 1.4 can technically handle that, but some monitors only support 144Hz over DisplayPort. Check your monitor's manual.

How to check your cable:

Look for printing on the cable itself. Most cables have a logo or text like "High Speed HDMI" (HDMI 2.0) or "Premium High Speed" (2.1). DisplayPort cables often have a version number near the connector.

If you're not sure, buy a DisplayPort 1.4 cable. It's backward compatible and handles 144Hz at any common resolution.

Common Mistakes That Keep 144Hz Greyed Out

Plugging into the wrong port on a desktop. Your motherboard's video ports run through the integrated graphics, not your dedicated GPU. Plug the monitor into the GPU's ports (usually horizontal, lower down on the case). The motherboard ports are vertical near USB and audio jacks.

Monitor OSD refresh rate cap. Many monitors have a built-in setting that limits refresh rate. Check your monitor's on-screen display menu under "Gaming" or "Setup." Enable "144Hz" or "Overclock" mode. Some monitors require you to turn this on before Windows sees the option.

Windows HDR mode. HDR can reduce the available refresh rate range. Go to System > Display > HDR and turn it off. Set your refresh rate, then turn HDR back on if needed.

Driver issues after an update. Windows updates sometimes reset graphics drivers. Use Display Driver Uninstaller (DDU) in Safe Mode to cleanly remove old drivers, then install the latest from Nvidia or AMD. This fixes many refresh rate detection problems.

EDID miscommunication. Occasionally the monitor doesn't report 144Hz correctly to the GPU. A simple cable reseat or power cycle can fix it. Unplug the monitor from power for 30 seconds, then plug it back in.

If that fails, try a different cable or port on the GPU.

When 144Hz Still Won't Show Up (Troubleshooting)

You've tried every method above. The dropdown still shows only 60Hz. Here is the systematic fix order.

Step 1: Cable swap test. Borrow a known-good DisplayPort 1.4 or HDMI 2.1 cable from another device. If 144Hz appears, your original cable is the problem. Buy a replacement that explicitly states the bandwidth needed for your resolution.

Step 2: Monitor OSD factory reset. Go to your monitor's on-screen menu, find "Reset" or "Factory Defaults," and apply it. Some monitors lock refresh rate options behind an "Overclock" or "144Hz Enable" toggle in the Gaming section. Check every tab.

Step 3: Driver clean install. Download Display Driver Uninstaller (DDU). Boot into Safe Mode. Run DDU to remove all GPU drivers.

Reboot normally and install the latest driver from Nvidia or AMD. This clears any corrupted EDID handling.

Step 4: Test on another device. Plug the monitor into a different PC, laptop, or console that supports 144Hz. If it still shows 60Hz, the monitor itself may have a hardware fault. Contact the manufacturer for warranty support.

Step 5: Check GPU output limits. Some older GPUs (e.g., GTX 900 series) max out at 120Hz over HDMI. Your GPU's official spec page lists its maximum supported refresh rate per port. If your card can't do 144Hz, an upgrade may be necessary.

Overclocking Your Monitor Past 144Hz

Some monitors let you push beyond their rated refresh rate. This is called overclocking. It's not guaranteed and carries risks.

How it works: You create a custom resolution in Nvidia Control Panel or AMD Radeon Software with a refresh rate above the monitor's default (e.g., 160Hz on a 144Hz panel). The software tests if the monitor accepts the signal.

Risks to know:

• Artifacts or flicker: The panel may not handle the extra speed. Visual noise or flickering means you've pushed too far.
• Reduced lifespan: Running the panel outside its rated spec can degrade components faster. This is a small risk but real.
• Warranty void: Some manufacturers explicitly exclude overclocking from warranty coverage. Check your monitor's documentation.

Safe overclocking process:

1. Increase the refresh rate by 5Hz at a time.
2. Run a UFO test or a game for 10 minutes.
3. Look for flickering, horizontal lines, or black screens.
4. If stable, try +5 more. If not, drop back to the last stable value.

Most 144Hz monitors can reach 150Hz or 155Hz. A few hit 165Hz. Our research shows diminishing returns past 160Hz, and the extra motion clarity rarely justifies the instability risk.

Real-World Scenarios by User Type

Competitive gamer: 144Hz at 1080p low settings

You play Valorant, CS2, or Overwatch. Your GPU easily pushes 200+ FPS. Set the monitor to 144Hz, cap your FPS at 144, and turn on G-Sync or FreeSync.

You get tear-free, low-lag motion. Do not use V-Sync: it adds input lag.

Casual gamer with a 144Hz monitor running AAA titles

You play Cyberpunk 2077 or Red Dead Redemption 2 at max settings. Your GPU manages 50-70 FPS. The 144Hz monitor still helps: motion looks smoother than a 60Hz panel, and you have headroom for future GPU upgrades.

Set refresh rate to 144Hz anyway. The monitor will show each frame as it arrives.

Dual monitor setup with mixed refresh rates

You have a 144Hz gaming monitor and a 60Hz secondary screen. This can cause desktop stutter when watching video on the 60Hz display while gaming on the 144Hz one. Windows handles this poorly.

A fix: set the 60Hz monitor to 59.94 Hz via custom resolution. The slight frequency difference reduces the stutter. Or use a separate GPU for the secondary display if your motherboard supports it.

Console player using a 144Hz monitor (HDMI limitations)

Xbox Series X and PS5 output at up to 120Hz over HDMI 2.1. Most 144Hz monitors accept 120Hz just fine. Connect via the HDMI cable that came with the console.

Set the console to 120Hz mode in display settings. The monitor will show 120Hz, which is still much smoother than 60Hz.

Quick Reference Decision Guide

Frequently Asked Questions

Can my PC even run 144Hz with my current GPU?

You don't need a high-end GPU to benefit from 144Hz. Even if your games run at 60-80 FPS, the desktop experience will be smoother. For competitive gaming at 144 FPS, you need a GPU that matches your resolution and game.

Check benchmark results for your specific GPU and the games you play.

Will 144Hz make my games feel smoother?

Yes, but only if your game runs at more than 60 FPS. A 144Hz monitor shows each frame with less delay. The difference is most noticeable in fast-paced games like shooters and racing titles.

In slow strategy games, the improvement is minimal.

Is there a difference between 144Hz and 165Hz?

Yes, but it's small. 165Hz is 14% faster than 144Hz. Most people can't tell the difference in blind tests. If you already own a 144Hz monitor, there's no reason to upgrade.

If you're buying new, 165Hz is often the same price as 144Hz.

Do I need a special cable?

Standard DisplayPort or HDMI cables work, but the version matters. For 1080p 144Hz, you need at least DisplayPort 1.2 or HDMI 2.0. For 1440p 144Hz, you need DisplayPort 1.4 or HDMI 2.1.

Check the printing on your cable to confirm its version.

Why does my 144Hz monitor work on one port but not another?

Different ports on your monitor may support different bandwidths. For example, many monitors have one DisplayPort 1.4 and one HDMI 1.4. Only the DisplayPort can handle 144Hz at higher resolutions.

Check your monitor's manual for port specifications.

Can I use 144Hz with a laptop?

Yes, if your laptop has a dedicated GPU and a DisplayPort or HDMI 2.0+ output. Many gaming laptops support 144Hz over USB-C to DisplayPort. Integrated GPUs on older laptops may cap at 60Hz over HDMI.