What refresh rate means 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 look smoother, which matters most if you play fast games, edit video, or work with scrolling documents all day.

You might change your refresh rate because your monitor supports a higher rate than Windows or macOS is currently using, or because a lower rate reduces eye strain during certain tasks. Some people also lower the refresh rate to reduce power consumption or heat output on laptops.

The steps differ between Windows and Mac, and the exact menu names vary by operating system version. Your monitor itself must physically support the refresh rate you're setting — you cannot force a 60 Hz monitor to run at 144 Hz.

Key Takeaways

  • Your monitor has a maximum refresh rate it can display; your operating system must be set to use that rate or lower.
  • On Windows, refresh rate lives in Display Settings under Advanced Display Settings, not in the main Settings app.
  • On Mac, refresh rate is in System Settings under Displays, but only appears if your monitor supports multiple rates.
  • Changing refresh rate takes effect immediately and does not require a restart or damage to your hardware.
  • If your screen flickers or goes black after changing the rate, revert to the previous setting within 15 seconds before the change locks in.

How to change refresh rate on Windows 10 and 11

Open Settings by pressing Windows key + I, then select System from the left menu. Click Display, scroll down, and select Advanced Display. This opens a new window showing your current resolution and refresh rate.

Look for the field labeled Refresh rate and click the dropdown menu. Select the rate you want — the list shows only rates your monitor actually supports. Click Apply. Windows will ask you to confirm the change; click Keep Changes within 15 seconds or the setting will revert automatically. If the screen goes black or flickers, do nothing and wait for the revert.

If you do not see a Refresh rate dropdown, your monitor may only support one rate, or your graphics driver needs updating. Check the manufacturer's website for your graphics card (Intel, NVIDIA, or AMD) and download the latest driver for your system.

How to change refresh rate on Mac

Click the Apple menu and select System Settings. Go to Displays. If your monitor supports multiple refresh rates, you will see a Refresh rate dropdown below the resolution setting. Select the rate you want and the change takes effect immediately.

If no refresh rate dropdown appears, your monitor supports only one rate or macOS does not recognize the monitor's capabilities. Try unplugging the monitor's cable, waiting 10 seconds, and plugging it back in. If the dropdown still does not appear, check the monitor manufacturer's website for a macOS driver or firmware update.

On Mac, you cannot revert a refresh rate change within a time window the way you can on Windows — the change is permanent once you select it. If the screen flickers or becomes unstable, go back to System Settings and select a lower rate.

What to do if refresh rate options do not appear

The most common reason refresh rate settings are hidden is that your operating system does not recognize your monitor's full capabilities. This usually means your graphics driver is outdated. On Windows, open Device Manager (right-click the Start button and select it), expand Display adapters, right-click your graphics card, and select Update driver. Choose Search automatically for updated driver software.

On Mac, refresh rate options only appear for external monitors connected via USB-C, Thunderbolt, or HDMI. If you are using an older adapter or a VGA cable, the monitor may not report its refresh rate capabilities to the system. Try a different cable or adapter if you have one available.

If you have updated your driver and still see no refresh rate option, your monitor may genuinely support only one rate. Check the monitor's manual or the manufacturer's website to confirm its specifications.

Understanding monitor and graphics card limits

Your refresh rate is limited by three things: your monitor's maximum rate, your graphics card's capability, and the cable connecting them. A 144 Hz monitor connected to an older graphics card may only display 60 Hz if the card cannot push that many frames. Similarly, a high-end graphics card connected via an old VGA cable may be limited to 60 Hz because the cable cannot carry the signal.

HDMI 2.0 cables support up to 240 Hz at 1080p resolution, but only 60 Hz at 4K. DisplayPort 1.4 supports much higher rates. If you have a high-refresh-rate monitor and an old cable, upgrading the cable itself can unlock the higher rates your system is capable of.

You do not need to match your refresh rate to your frame rate in games — if your game runs at 100 fps but your monitor is set to 60 Hz, you will see 60 of those frames per second. Setting your monitor to a higher rate than your game produces does not hurt anything, though it uses slightly more power.

Troubleshooting flicker, black screens, and instability

If your screen flickers, goes black, or becomes unstable after changing the refresh rate, the rate you selected is too high for your current setup. On Windows, you have 15 seconds to click Keep Changes — if you do nothing, the system automatically reverts. On Mac, go back to System Settings and select a lower rate immediately.

If the screen goes completely black and you cannot see the confirmation dialog on Windows, press Enter to revert, or wait 15 seconds for automatic revert. You can then try a slightly lower rate.

Flickering can also mean your cable is loose or damaged. Unplug the monitor cable from both the monitor and the computer, wait 10 seconds, and plug it back in firmly. If flickering continues, try a different cable if you have one.

When to use a lower refresh rate

On laptops, running at your monitor's maximum refresh rate drains the battery faster and generates more heat. If you are working on documents, email, or web browsing and battery life matters, lowering the refresh rate to 60 Hz can extend runtime by 10 to 20 percent depending on the laptop.

Some people also find that lower refresh rates reduce eye strain during long work sessions, though this varies by individual. If you experience headaches or eye fatigue, try 60 Hz for a few days and see if it helps. The difference is subtle for most people.

Gaming and video editing benefit from higher refresh rates, so keep your monitor at its maximum rate for those tasks. You can change the rate back and forth as needed — there is no penalty for switching.

Frequently Asked Questions

Can changing refresh rate damage my monitor or graphics card?

No. Your monitor and graphics card are designed to handle any refresh rate they support. If a rate is too high for your setup, the screen will flicker or go black, but no damage occurs. Simply revert to a lower rate and the hardware returns to normal.

Why does my monitor show 60 Hz even though it says 144 Hz on the box?

Your graphics driver is likely outdated, your cable does not support the higher rate, or your graphics card cannot push that many frames. Update your graphics driver first. If that does not work, try a DisplayPort or HDMI 2.0 cable instead of an older VGA or HDMI 1.4 cable.

Does higher refresh rate use more electricity?

Yes, but the difference is small — typically 5 to 15 percent more power draw at higher rates. On a desktop plugged into wall power, this is negligible. On a laptop running on battery, it can noticeably reduce runtime.

What refresh rate should I use for gaming?

Use the highest rate your monitor supports, as long as your graphics card can produce that many frames per second in the games you play. If your card produces 100 fps but your monitor is 60 Hz, you will see only 60 fps. If your card produces 200 fps and your monitor is 144 Hz, you will see 144 fps.

Can I set a refresh rate higher than my monitor supports?

No. The dropdown menu shows only rates your monitor actually supports. If you do not see a rate you want, your monitor does not support it, and forcing it through other means will cause the screen to go black or flicker.