To troubleshoot the issue of Outlook not sending or receiving emails in a timely manner, the following list of steps should be taken:

1. Ensure Outlook is running the latest version.
2. Check server port settings.
3. Check email account credentials for accuracy.
4. Check incoming/outgoing emails settings.
5. Run a connectivity test.
6. Check the spam/junk folder.
7. Perform an inbox cleanup to free up disk space.
8. Disable any security software that could be blocking the connection.
9. Clear the cache from Outlook.