Cruzer Glide 32gb USB 2.0 exetremely slow

i bought this at cvs for 30$ and it is only giving my 0mb/s - 7mb/s transfer speeds that goes up and down

the file system is exFAT and partitioning scheme is GPT

how do i fix this

Well it is USB 2.0 not 3.0 and your machine’s USB port may be USB 2 also. The usual reason for slow writes is AV apps checking every byte.