What refresh rate means and why you might change it

Your monitor's refresh rate is how many times per second it redraws the image on your screen. A monitor set to 60 Hz refreshes 60 times per second. A 144 Hz monitor refreshes 144 times per second. Most monitors ship set to 60 Hz by default, even if they can display higher rates. Changing this setting makes motion look smoother — especially noticeable in video games, scrolling, or watching video — and can reduce eye strain during long work sessions.

Not every monitor supports every refresh rate. A 60 Hz monitor cannot display 144 Hz no matter what you change in settings. But many modern monitors support multiple rates — 60, 75, 100, 120, or 144 Hz — and you have to tell your operating system which one to use. The steps differ between Windows and Mac, and the exact menu names vary by how new your system is.

Key Takeaways

  • Your monitor's maximum refresh rate is a hardware limit — you cannot exceed what the monitor and cable physically support, but you can choose any lower rate.
  • Windows users access refresh rate settings through Display Settings, then Advanced Display Settings, then the Refresh Rate dropdown.
  • Mac users change refresh rate in System Settings under Displays, using the Refresh Rate menu if available, or by choosing a resolution that locks in the rate you want.
  • After you change the setting, your screen may flicker for a moment — this is normal and the image should stabilize within a few seconds.
  • If your monitor does not offer a refresh rate option in settings, your cable or graphics card may not support higher rates, and you may need to upgrade either one.

How to change refresh rate on Windows 10 and 11

Open Settings by pressing the Windows key and typing "Settings", then click the Settings app. Go to System, then Display. Scroll down and click Advanced Display Settings. At the bottom of that window, you will see Refresh Rate with a dropdown menu showing your current rate (usually 60 Hz). Click the dropdown and select the rate you want — 75 Hz, 100 Hz, 144 Hz, or whatever options appear.

Click explore. Your screen will go black for a moment, then the new rate takes effect. Windows will ask you to confirm the change within 15 seconds. If the image looks wrong or you want to go back, click Revert. If it looks fine, click Keep Changes. The setting is now saved.

If you see only 60 Hz in the dropdown, your monitor, cable, or graphics card does not support a higher rate. Check that your cable is plugged into the monitor and the graphics card (not the motherboard), and that it is a DisplayPort or HDMI 2.0 cable if you are trying to use rates above 60 Hz. HDMI 1.4 and older cables max out at 60 Hz.

How to change refresh rate on Mac

Click the Apple menu in the top left, then System Settings. Go to Displays. If you have an external monitor, click the monitor's name in the left sidebar. Look for a Refresh Rate menu. If it appears, click it and select your desired rate — 60 Hz, 75 Hz, 120 Hz, or whatever your monitor supports.

On newer Macs (2021 and later with Apple Silicon), the Refresh Rate menu may not appear as a separate option. Instead, click Resolution and look for an option that says something like "60 Hz" or "120 Hz" next to a resolution choice. Select the resolution and refresh rate combination you want. Click outside the menu to save — Mac applies display changes when ready without asking for confirmation.

If no refresh rate option appears at all, your Mac may not recognize that your monitor supports higher rates. Try unplugging the monitor cable, waiting 10 seconds, and plugging it back in. If that does not work, your cable may be too old or your graphics card may not support the rate. Thunderbolt and USB-C cables are more reliable for high refresh rates than older HDMI or DisplayPort adapters.

What to do if your monitor does not show higher refresh rate options

If the refresh rate dropdown is empty or shows only 60 Hz, the problem is usually one of three things: the cable, the graphics card, or the monitor itself. Start by checking the cable. HDMI 1.4 and earlier versions max out at 60 Hz. HDMI 2.0 and DisplayPort 1.2 support 144 Hz and higher. If your monitor came with a cable, check the manual or the monitor's back panel to see what type it is. If you are using an adapter (like USB-C to HDMI), that adapter may be the bottleneck.

Next, check your graphics card. On Windows, right-click the desktop and look for an option like NVIDIA Control Panel, AMD Radeon Settings, or Intel Graphics Settings. Open it and look for a display or refresh rate menu. Sometimes the graphics card software overrides Windows settings, and you have to change the rate there instead. On Mac, graphics settings are usually handled automatically, but you can check by going to System Settings > General > About and looking at the GPU listed under "Graphics".

If the cable and graphics card both support higher rates but the option still does not appear, your monitor may not support it despite what the spec sheet says. Try a different cable — sometimes a defective cable prevents the monitor from advertising its full capabilities. If that does not work, contact the monitor's manufacturer with your model number to confirm what rates it actually supports.

Why your screen might flicker or look wrong after changing refresh rate

When you change the refresh rate, your screen will usually go black for one to three seconds while the monitor and graphics card negotiate the new setting. This is normal. The image should come back stable. If it stays black, or if the image is distorted or flickering, your system may have reverted to 60 Hz automatically — this happens when the graphics card detects that the monitor cannot handle the rate you chose.

If the screen stays black for more than 15 seconds, your monitor may have lost the signal entirely. Wait 30 seconds, then restart your computer. When it boots, it will likely revert to 60 Hz. Try again with a lower refresh rate — for example, if you chose 144 Hz and it failed, try 120 Hz next. You can also try a different cable or a different port on your monitor or graphics card.

Flickering that continues after the initial change usually means the cable is loose or damaged. Turn off the monitor, unplug the cable from both ends, wait 10 seconds, and plug it back in firmly. If flickering persists, try a different cable. Some cables work fine at 60 Hz but fail at higher rates because the connection is marginal.

How to know what refresh rate your monitor actually supports

Check the monitor's manual or the manufacturer's website. Search for your monitor model number — it is usually printed on the back or bottom of the monitor — and look for the specifications sheet. It will list something like "60 Hz", "144 Hz", or "165 Hz". That is the maximum rate the monitor can display.

You can also check within Windows by opening Settings > System > Display > Advanced Display Settings and looking at what options appear in the Refresh Rate dropdown. If you see 60, 75, and 100 Hz, your monitor supports at least those rates. On Mac, the Refresh Rate menu or the resolution options will show what rates are available.

Keep in mind that the refresh rate your monitor supports depends on the resolution you are using. A monitor might support 144 Hz at 1920×1080 but only 60 Hz at 4K. Check the manual for a table showing which rates work at which resolutions, or experiment by changing resolution and seeing what refresh rates become available.

Frequently Asked Questions

Will a higher refresh rate make my monitor look better for everyday work?

For most office work — email, documents, web browsing — the difference between 60 Hz and 144 Hz is subtle. You may notice smoother scrolling, which some people find easier on the eyes during long sessions. Gaming, video editing, and watching fast-moving video show the benefit more clearly. If you spend most of your time in spreadsheets or email, 60 Hz is fine.

Can I damage my monitor by setting it to the wrong refresh rate?

No. If you choose a rate your monitor cannot handle, it will either refuse to display it or revert to 60 Hz automatically. Modern monitors have built-in protection. The worst that happens is a black screen, which you can fix by restarting the computer.

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

Your cable is almost certainly the problem. HDMI 1.4 cables max out at 60 Hz. You need HDMI 2.0, DisplayPort 1.2, or newer. Check what cable came with your monitor or what you are currently using. If it is an older HDMI cable, buy a new one rated for your desired refresh rate.

Does higher refresh rate use more power or make my monitor run hotter?

The difference is negligible. A monitor running at 144 Hz uses slightly more power than one at 60 Hz, but the increase is usually less than 5 watts — you will not see it on your electricity bill. Heat output is similarly minimal.

What refresh rate should I choose if my monitor supports multiple rates?

Choose the highest rate your monitor supports if you game or watch video. For everyday work, 60 Hz is sufficient. If you are unsure, try 75 Hz or 100 Hz as a middle ground — the smoothness improvement is noticeable but not as demanding on your graphics card as 144 Hz.