windows 10 sluggish laggy user interface

version 1909 os build 18363.592

My issue with windows 10 is: extreme sluggishness. It starts somewhat ok then within the next 15 minutes or less it gets really bad. pressing win+d minimizes the windows like a bad stop motion show, the run box opens 500ms or a second later, alt+tabbing is horrible, scrolling in explorer is horrible. basically the whole UI experience.
going back in explorer took 1-2 seconds more than once.
It's not just explorer it's any window really

my specs
z390 extreme4
i7-9700k
kingston hyperx 2x16 hx432c16pb3k2
amd rx 580
nvme Mushkin Helix-L 1TB MKNSSDHL1TB-D8
corsair rm650

nothing is overclocked yet

I also uploaded some files to rg.to via the web interface (it automatically concurrently uploads five files) and it aborted even with two files, let alone five. It gets all confused. So it has to be some sort of storage issue.

I updated the BIOS to only 2.30 since the BIOS page for the extreme4 says:
* User will not able to flash to previous BIOS once upgrading to this BIOS version.
** We don't recommend users to update the BIOS if their system is already running normally.
ASRock > Z390 Extreme4

Should I update the BIOS (would I need to reinstall windows)? Try a diff NVMe? OS driver issue?
I'm considering putting back my SATA for testing purposes.

this is what an idle latencymon session looks like (see attachments)
latencymon storport.sys

>Hi limakalima. Welcome to TenForums @limakalima
hi

C:\Windows\system32>sfc /scannow

Beginning system scan. This process will take some time.

Beginning verification phase of system scan.
Verification 100% complete.

Windows Resource Protection did not find any integrity violations.

> Are any drivers in Device Manager showing issues (yellow exclamation marks)
(attachment)

> Have you updated drivers?
yea mobo drivers and all

> Have you checked your disks for errors?
do you mean chkdsk? for ssds?

> and your IDE ATA/ATAPI. Mine uses chipset
yea I most probably had some but removed most drivers for troubleshooting

yea i saw the samsung sticky. I'll guess I'll try those and take a look around intel.com even though asrock provides chipset drivers

- - - Updated - - -

alright so I reinstalled all the crap and updated the BIOS and I think it has gotten better. It still lags here and there, and windows 7 on a fx-6300 behaved better, but I think I can take it from here, it's not inoperable anymore.
I also installed rapidstorage for the intel chipset sata ahci controller.

thanks for the help