if you have an nvidia gpu, in the control panel (right click desktop), under each program's settings, scroll down for VSYNC and try out FAST sync when you're netting 60+ but not 144 frames. some game engines will work better than others (some like AC Origins/Odyssey wont help much and prefer their own) w fast sync. a good tip to try in tandem w fast sync or even forcing nvidia's vsync ON (also to note, anytime youre using nvidida's settings [driver level] make sure to turn vsync off in game) is to cap your game to a divisible of your refresh rate. 144hz/4=36. these are your 'sync states'. one will notice at 36, 72, 108, 144 fps are much smoother than the interval frames, especially a fully synced 72hz cap on a 144z monitor. forcing vsync on in nvidia's will usually sync you with the best frametimes as well especially when using rtss or any driver level frame cap. if applicable always frame cap in-game first, if not then nvidia cp or rtss.
tldr check out fast sync for nvidia, frame capping is very helpful.