ok so i've replaced air intake sensor, brake switch, clutch switch. taken for a drive after doing each one. problem still remains but not as bad.
I've got a new CTS so once the engine cools i'll swap that over.
I also got some earth cables so going to pop those in as well.
If none of these make any difference i'm going to swap the ecu over as i can't think of anything else that can be causing these issues.