Please help make the equivalent of a defrag on my Mac, as it is extremely slow

my Mac is extremely slow, painfully slow in reality and needs a cleanup but I don't know how to delete it all waste such as cookies etc and help run faster.

Help, please

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Cookies do not affect the performance of Mac, and there is no advantage in "defragmentation". Do not use any product that claims to "clean up" your Mac either. They are all scams.

Back up your Mac if you have not already done so. Read https://www.apple.com/support/backup/to learn how to do this. To learn how to use Time Machine read to use Time Machine to back up or restore your Mac.

Determine if the problems persist also in 'Safe Mode':

  • "Safe Boot" or Safe Mode is a troubleshooting mode that bypasses all system of third-party extensions and only loads the required system components. Read about it: departure upward in Safe Mode
  • You must turn off FileVault before you start your Mac in Mode without failure.
  • From your Mac in Safe Mode takes longer that usual, graphics won't get smooth, audio is disabled on some Macs and some programs (iTunes for example) may not work at all.
  • Just from your Mac in Safe Mode does not solve the problem, it's to observe its performance without additional components.
  • To end, Safe Mode restart your Mac normally. Stop will take more time as well.

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