If you have Oculus, use @TonyTazer1504’s setup guide linked here.
You need to follow it exactly, ditch any preconceptions you might have.
I have the Quest 2 and I’m having a lovely time with usual caveats of course, namely only flying in places like UK Bristol, Florida keys, Bahamas that aren’t affected by bad performance at the moment, and I’m getting a solid 30-36fps.
That might not be enough for some people which is fair enough but 30-40fps is the best we guna get right now even with a 3090.