The #1 reason… Buffer Size. Make sure you are as low as your system can handle. 32 or 64 are best. These settings depend on the power of your computer. Choose the lowest setting your system allows before causing issues. If your computer isn’t powerful enough, it might be time to consider finding a new one
If you’re on an interface that allows, monitor directly through the interface. I am on a Universal Audio Apollo so I can monitor directly through the Console application. All I have to do is mute the channels I am recording in my DAW. But remember, when monitoring this way you will not be able to hear your FX in your DAW.
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