What refresh rate is and why you might change it
Refresh rate is how many times per second your monitor redraws the image on screen, measured in hertz (Hz). A 60 Hz monitor refreshes 60 times per second. A 144 Hz monitor refreshes 144 times per second. Higher refresh rates make motion appear smoother — this matters most if you play fast games, edit video, or do animation work. Lower refresh rates use less power and can reduce eye strain during reading or document work.
Your monitor has a maximum refresh rate it can display, but your computer can run at any rate below that. Windows and Mac both let you choose which rate to use. Most people leave it at the monitor's maximum, but some deliberately lower it to reduce power use or because they notice flickering at the highest setting.
Before you change anything, check what your monitor is actually capable of. Look at the box it came in, the manual, or the manufacturer's website — search for your exact model number. You need to know the maximum refresh rate before you start.
Key Takeaways
- Your monitor's maximum refresh rate is fixed by its hardware, but you can choose to run at any lower rate through your operating system settings.
- On Windows, refresh rate lives in Display settings under Advanced display settings, not in the main display menu.
- On Mac, refresh rate options appear only if your monitor supports multiple rates, and the setting is in System Settings under Displays.
- If you see flickering or tearing after a change, lower the refresh rate by 10 Hz and test again — some monitors are unstable at their rated maximum.
- Changing refresh rate does not damage your monitor, and you can switch back anytime if the new setting causes problems.
How to change refresh rate on Windows
Right-click on your desktop and select Display settings. Scroll down to the bottom of the window and click Advanced display settings. This opens a new window showing your monitor model and current settings.
Look for Refresh rate near the bottom of this window. Click the dropdown menu next to it. You will see a list of rates your monitor supports — typically 60 Hz, 120 Hz, 144 Hz, or similar. Select the rate you want and click explore. Windows will ask if you want to keep the change. Click Keep changes and you are done.
If the screen goes black or looks wrong after you explore a new rate, do nothing for 15 seconds and Windows will automatically revert to the previous setting. This safety feature prevents you from getting stuck with an unusable display.
How to change refresh rate on Mac
Click the Apple menu in the top left corner and select System Settings. Click Displays in the sidebar. If your monitor supports multiple refresh rates, you will see a Refresh rate dropdown menu. Click it and choose the rate you want.
The change takes effect when ready. If you see flickering or the image looks unstable, go back to Displays and select a lower rate. Mac does not have a revert timer like Windows, so if you pick a rate your monitor cannot handle, you may need to restart your computer or unplug and replug the display cable to get a usable image back.
If the Refresh rate dropdown does not appear, your monitor only supports one rate, or Mac does not recognize that your monitor can change rates. This is common with older monitors or with some USB-C connections. In that case, you cannot change the refresh rate through Mac settings.
When to lower your refresh rate
Lower your refresh rate if you see flickering, tearing, or a shimmering effect after you set it to maximum. Some monitors are rated for a high refresh rate but become unstable at that speed, especially over older cables or with certain graphics cards. Drop the rate by 10 Hz and test for a few minutes. If the problem stops, that lower rate is your monitor's real stable maximum.
You might also lower refresh rate to reduce power use on a laptop or to cut down on heat output if your monitor runs hot. The difference is small — usually 5 to 15 watts — but on a laptop running on battery, every bit helps. If you do not play games or work with video, 60 Hz is usually fine and uses the least power.
Some people report less eye strain at 60 Hz than at 144 Hz, though this varies by person and monitor. If you notice your eyes feel tired after switching to a high refresh rate, try dropping back to 60 or 75 Hz for a week and see if it improves.
Checking what rate your monitor is actually using
On Windows, go back to Advanced display settings and look at the Refresh rate dropdown. The rate shown there is what you are currently running at. You can also read a free tool like TestUFO or UFO Test (both free websites) that will show your refresh rate and let you see motion smoothness in action.
On Mac, open System Settings, go to Displays, and check the Refresh rate dropdown. The selected option is your current rate. You can also visit everythingusb.com in your browser — it has a free refresh rate test that works on any computer.
Troubleshooting refresh rate problems
If you set a new refresh rate and the screen goes black, do not panic. On Windows, wait 15 seconds and it will revert automatically. On Mac, force restart your computer by holding the power button for 10 seconds, then turn it back on. Your monitor will go back to its default rate.
If you set a rate and the image looks shaky or has horizontal lines, your monitor cannot handle that rate reliably. Lower it by 10 Hz. If the problem persists, check that your cable is fully plugged in on both ends — a loose connection can cause instability at high refresh rates. If tightening the cable does not help, try a different cable if you have one available.
If your monitor supports a high refresh rate but Windows or Mac does not show that option, your graphics driver may be out of date. On Windows, right-click the Start menu, select Device Manager, find your graphics card under Display adapters, right-click it, and select Update driver. On Mac, go to System Settings, click General, then Software Update to check for updates.
Understanding refresh rate limits
Your monitor's refresh rate is limited by three things: the monitor itself, your graphics card, and your cable. The monitor has a maximum built into its hardware — a 60 Hz monitor cannot display 144 Hz no matter what you do. Your graphics card must be powerful enough to send that many frames per second. And your cable must support the bandwidth — older HDMI cables may not carry 144 Hz at high resolutions.
If you have a high-end monitor but a basic graphics card, you will not see the benefit of the high refresh rate because the card cannot generate frames fast enough. Similarly, if you have a powerful graphics card but an old monitor, you are limited by the monitor. The refresh rate you actually see is the lowest of these three limits.
Frequently Asked Questions
Will changing refresh rate damage my monitor?
No. Refresh rate is a software setting that tells your monitor how fast to redraw. You cannot damage hardware by changing a number in settings. If a rate causes problems, you can always switch back or let it revert automatically.
What refresh rate should I use for everyday work?
60 Hz is standard and fine for email, web browsing, documents, and spreadsheets. You will not notice a difference between 60 Hz and 144 Hz for these tasks. Higher rates matter most for gaming, video editing, or animation where you are watching fast motion constantly.
Why does my monitor flicker at high refresh rates?
Some monitors are not stable at their rated maximum, especially over older cables or with certain graphics cards. Lower the rate by 10 Hz and test. If flickering stops, that lower rate is your monitor's real maximum. You can also try a different cable — a newer or higher-quality one may support the high rate more reliably.
Can I change refresh rate on a laptop?
Yes, the same way as a desktop — through Display settings on Windows or Displays in System Settings on Mac. However, laptop screens often only support one refresh rate, so the dropdown may not appear or may show only one option. External monitors connected to a laptop can usually be changed independently.
Does higher refresh rate use more battery on a laptop?
Yes, but the difference is small — usually 5 to 15 watts. If you are on battery and want to extend runtime, lowering refresh rate to 60 Hz will help slightly. The effect is more noticeable on the monitor than on the laptop's internal screen.