how do i reformat?

Do you have an actual Windows disk or is it some restore disk. Either way, you should get a prompt about formatting or a destructive recovery.
 
have you tried defragmentation? also how much disk space do you have? these could be contributing factos but there is nothing better than a good fresh install :)
 
provided you have the proper xp disc and vaio utilities just pop the xp in and BOOT from CDROM. <--press any keys...lol
 
unless you have like a crap load of music or something, id say its worth it. I did it after about a year and it helps a crapload and is really easy.
 
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