Help for vr sim

can someone tell me how to avoid lag and stuttering when i played yesterday everything looked good but when i played today it had lag and stuttering and the quality itself was much worse

What VR headset are you using? How do you connect to the PC?

PC is powerful enough? No potato? = )

(Note I used my old Quest 2 on my over 12y old potato with quite ok performance…)

I use the quest 3 not the s and i connect it with a link cable
yesterday i could see jets from far away and grass looked good but now pixel soup
and stuttering if i get faster it gets worse
i have a 4070 ti
i did all settings ssaa on and other important things are on is there something i maybe forgot