1. Establish a baseline
Restart, use stock clocks, note game and driver versions, and reproduce the issue in the same scene.
Fix low FPS in Rocket League
Repeatable diagnosis before random config edits.
2. Work the likely causes
Check resolution scale, ray tracing, shadows, volumetrics and background load. Compare GPU utilization and CPU frametime before lowering everything.
3. Change one variable
Retest after each change. Preserve screenshots of settings and revert changes that do not help.
4. Escalate with evidence
Use official support with crash logs, exact hardware, temperatures, patch version and reproduction steps.