OK so I get that Photonboy wants to teach you to fish rather than giving you a fish, but I'm going to throw you a fish here. If you are dead set on keeping Ultra settings and you want to achieve 144 FPS to match your monitor's refresh rate, then your limiting factor on many games will be your RTX 2070. As Photonboy said all games are different and some can't do 144FPS no matter your GPU or other hardware or game settings, but the 2070 is too slow for the games that are capable of 144 FPS at 1440p/Ultra.
As an example I have the same hardware as you, i7-8700k, 16GB/3000 RAM, SSD, etc, etc, BUT, I have a 2080 ti. I've got Far Cry Primal running right now at the exact 1440p settings in this review:
https://www.eurogamer.net/articles/digitalfoundry-2018-12-20-geforce-rtx-2070-benchmarks-7001
They have reported that the 2070 at 1440p/Ultra/SMAA gives an average FPS of 87, with a minimum of 66 FPS and maximum of 120 FPS. My 2080 ti ranges from 130 to 160 FPS most of the time, so that's probably about 145 FPS average. I have seen it dip into the 80 FPS range while looking into a valley at a particular spot in the game world and it will go up to around 195 FPS if I look at the sky, but most of the time 130-160 FPS is the norm. What I have done is set my TV to 120Hz and I use VSync. I know my 2080 ti is capable of hitting the 120Hz mark of my TV most of the time because the 2080 ti can provide 130 to 160 FPS most of the time. This ensures that I don't get any skipped frames a vast majority of the time. Do you understand the difference between Hz and FPS yet?
Now, having said all that, like Photonboy said you can try to bump up your FPS by reducing the game's graphics quality settings or by lowering the render resolution. Again, different games will inherently be capable of different max FPS even with strong hardware. For example, while the 2070 at 1440p/Ultra gives average 87 FPS in Far Cry Primal, it can only give an average 51 FPS in Ghost Recon Wildlands. You will have to lower the graphics quality settings or go down to 1080p resolution in Ghost Recon Wildlands to bump up the FPS in that game. Does this make sense?