OK, so I tried unpinning a bunch of stuff, and it really helped the jumpiness. Auto pinning frigates seems to be the biggest culprit.
Not sure how well I'll be able to monitor my empire yet, but I like the improvement so far. Thanks guys, for the advice.
You should also see a improvement in your FPS during late game also.
Having everything auto pinned is one of the biggest drops in FPS mid-to-late game.
It wont fix it 100% but you should see a difference depending on how you use the empire tree.
Glad to see someone else learning pinning everything is not the way to go.
I would suggest, just pinning border worlds if you like to manage your empire like that. Or key production worlds. etc etc. Maybe auto-pin your main battle fleet. or 1 of the caps in it if you use the fleet mechanics or ctrl groups.
I wish they had a toggle for auto pinning starbases. But I digress.