On my Quest 3, I run it with VD at 72Hz, then I limit frames in nvidia control panel to 72, and also create the autoexec.cfg file in the config folder with frames max 72. If I do ALL 3, it’s magical. No other 1000 things I’ve done helped at all, but the combination of those 3 made my fps counter in game to GPU bound and buttery smooth performance. In 2d it smoothed it out as well. Give it a try! I’ve spent 3 years chasing the performance I have now.
I have to stress this, you have to limit frames in the nvidia control panel AND create the autoexec.cfg file limiting the fps. Obviously use your limit to whatever you want, I I just run 72 because it’s the easiest to run in VR.