144hz every day. I play on a 24inch 1080p 144hz screen myself, and my brother plays on a 55 inch 4k tv. I prefer my screen 100%. His screen seems choppy and it has like a delay. I feel disconnected from my mouse when playing on his 4k TV.
All games benefit from 144hz. Even if you only get 60fps, any time you move in game it stays sharp, crisp and responsive. Even just general web browsing and video streaming is noticeably better with a higher refresh rate. The menus open smoother, my mouse is sharp and smooth etc. I am spoiled now and will never go back to anything less than 120hz