M3 Mac running GarageBand slow

I’m using the 1TB m3 MacBook pro with the Max chip. It’s new and full of free to use space. When I run GarageBand on it or even Logic Pro X I’m hit with the “disk to slow” or “System overload” error when I barely have many tracks on my project. Even having 2 tracks on my projects results in me getting the error again. Also while trying to play my project it will lag and buffer. How do I fix this?