Advice on monitor setup fps to hz

[SilvaGi]

Hi,

I would like to know how i should use my setup.
I have a Acer Nitro 5 i7 10750H, 16 GB RAM, GTX 1650 ti MOBILE GPU, SSD, 60hz IPS monitor.
Yesterday, i received a monitor i bought, gigabyte M27F- 1080P, 144hz, 1ms, IPS, 27 ich, freesync monitor.
I dont have g-sync or compatible freesync montior so cant use this.

My question is how should i setup my games FPS to HZ wise?
I read that you get issues ( blur, stuttering and tearing) if its not matched FPS to HZ so im thinking i should try to match this manually?
For example, i get 70-80fps ( fluctuates alot) in COD BOCW which HZ setting should i use and why?
My monitor can do 1080P and 144hz, 120hz, 100hz and 60hz.

I read in this post https://forums.blurbusters.com/viewtopic.php?f=2&t=261 a similar question to mine where people are suggesting he leave it a 144hz even with fluctuating fps of 80 fps.

Should you try minic g sync/freesync and match fps to HZ manually?If not, should i leave my monitor at 144hz?
I usually get 70-80 FPS in games with my new monitor.

Also i doing dual monitors with the laptop. its 60hz capped. I have windows 20H2 and from the UFO test i think i dont have that issue of my 144hz monitor getting capped to 60hz when an image plays on the laptop monitor. It does say theres problems tho when you shake the window. just letting you know this as it might help my main question.

Sorry for all the text.

Thanks so much!