There are some important assumptions in setting latency.
– You’re not filling up your machine.
– You’re not overloading your memory or other system.
– There’s nothing else on your machine that’s causing changes.
– That you’re using your internal drive with no other drives connected.
Common home machines live on violating 3 and 4. Running Skype, Zoom, or Meetings can be a major problem and using a cloud, external, or network drive can pretty much kill latency stability for overdubbing.
Disconnect your network or WiFi. Eject or unmount network or external drives. Clean Shutdown Windows: Shift+Shutdown > OK > Wait. Start. Do Not let applications start automatically.
When the machine comes back, start Audacity and do the latency test.
A Solid State Drive is recommended. Older spinning metal drives can be made to work, but they change characteristics depending on how full they are and the amount of fragmentation. Windows has tools to check your drive and “clean” it.
Try using MME or WASAPI as the “host” in the Device Toolbar rather than Direct Sound.
(make a note of your current settings so that you can set it back to how it is now if it’s worse).