Help i cant reach my fps target!

I see a couple of problems right off the top. You stated your clip was 144 fps. The comp frame rate is 60, and the playback in your screenshot is just over 30 fps. I don't know where you get the 144 fps, but that is higher than humans need for smooth motion, not standard, not delivered by any streaming service, and is usually reserved for original footage that is going to be slowed down (slow motion), so you can get smooth playback and not have double frames. Here's your screenshot with some notes:

The Comp resolution is set to Full, but the magnification ratio is less than 50%, so AE is cashing four times as many pixels as there are in the Comp Panel. Set Comp resolution to Auto.

You have not applied any effects to the shot, so there is no strain on system resources from effects. The top layer is missing footage, so it is doing nothing at all and should be removed. It is not being processed.

The footage in the comp is an MP4, probably from a screen capture app, and MP4s can be difficult to decode and generally problematic. MP4s take longer to decode than production formats. If there is a drain on your system it is probably from the source footage.

Your comp is more than 3 minutes long, and the only viable layer in the comp is about 30 seconds. This makes me wonder if you are trying to edit a video in After Effects instead of creating a shot. AE is not a video editing app. It is an app destined to create visual effects, motion graphics, and animated shots that can be cut into movies using an NLE.

Set the Comp resolution to Auto, decide if you really need to produce a 60 fps movie because most viewers using social media will only be delivered 30 fps streams, and clean up your workflow, and you will probably get realtime playback from this comp. Setting the comp resolution to Auto will reduce the data rate by 75%. If you still can't get realtime playback, skipping one frame in the preview panel will make it happen, and you won't notice the dropped frames. 

Refer to this. Perhaps that fixes it.

https://community.adobe.com/t5/after-effects-discussions/ae-2023-ui-lag/td-p/13473310

Mylenium

Without any system info we can't really tell you much. Most likely your hardware acceleration is not working correctly, so start by updating your graphics driver and configure it suitably and check the relevant settings in the preferences. Same for other stuff like disk caches, multiframe rendering and so on.

Mylenium