Windows 10: windows 10 sluggish laggy user interface

version 1909 os build 18363.592

My issue with windows 10 is: extreme sluggishness. It starts somewhat ok then within the next 15 minutes or less it gets really bad. pressing win+d minimizes the windows like a bad stop motion show, the run box opens 500ms or a second later, alt+tabbing is horrible, scrolling in explorer is horrible. basically the whole UI experience.
going back in explorer took 1-2 seconds more than once.
It's not just explorer it's any window really

my specs
z390 extreme4
i7-9700k
kingston hyperx 2x16 hx432c16pb3k2
amd rx 580
nvme Mushkin Helix-L 1TB MKNSSDHL1TB-D8
corsair rm650

nothing is overclocked yet

I also uploaded some files to rg.to via the web interface (it automatically concurrently uploads five files) and it aborted even with two files, let alone five. It gets all confused. So it has to be some sort of storage issue.

I updated the BIOS to only 2.30 since the BIOS page for the extreme4 says:
* User will not able to flash to previous BIOS once upgrading to this BIOS version.
** We don't recommend users to update the BIOS if their system is already running normally.
ASRock > Z390 Extreme4

Should I update the BIOS (would I need to reinstall windows)? Try a diff NVMe? OS driver issue?
I'm considering putting back my SATA for testing purposes.

this is what an idle latencymon session looks like (see attachments)
latencymon storport.sys

:)

 

Windows User Interface Suggestion

Your suggestions posted here won't reach the people/department you want to reach.

Use the Windows 10 Feedback Hub.

Don

 

Windows 10 Tweaks

Pressing “Windows+Pause Break” (it’s up there next to scroll lock) opens the “System” Window.

Windows 10: In the new version of Windows, Explorer has a section called Quick Access. This includes your frequent folders and recent files. Explorer defaults to opening this page when you open a new window. If you’d rather open the usual This PC, with links to your drives and library folders, follow these steps:

• Open a new Explorer window.
• Click View in the ribbon.
• Click Options.
• Under General, next to “Open File Explorer to:” choose “This PC.”
• Click OK

credit to Lifehacker.

 

PC Sluggish After Waking From Sleep

Thank you for the update.

"Could it be that their drivers are not compatible with my current Windows build?" - Yes, there's a possibility that's why you're experiencing some performance issue.

Another thing, some users have reported that the possible reason why their computers are sluggish is fast startup (enabled by default). We may try disabling the fast startup, then check if the issue will still occur. To do so, please follow the steps below:

• Open Power Options.
  
• Click Choose what the power buttons do.
  
• Under Shutdown settings, uncheck Turn on fast startup (recommended).
  
• Click Save changes.
  

And we also suggest checking the Processes and Performance in Task Manager if you feel your computer is sluggish.

We would appreciate an update about how it went.