yeah that's pretty much on par but it could be a little better. Try this:
Make sure all your apps are up to date
Hook up to iTunes right click the iPhone and choose transfer purchases
Do a sync
If you're using iCloud backup do an iCloud backup
Hook back up to iTunes and click each tab except apps and uncheck the Sync option then sync
This will remove all the media from your phone, reboot
Do screenshots of your homescreens so you know what apps you have, transfer the pictures to your computer
Put your apps into jiggly mode and remove any apps that don't require a username/password to use, reboot
Hook up to iTunes and click restore that will download and restore your OS once it's done ignore the iTunes prompt "Restore from or Setup as new...)
Unplug from the USB login to the phone and restore from the latest iCloud backup you did
It will put back all your media and apps
Reboot
*Optional
It depends how you like to keep your media and apps synced if you prefer to use iTunes then hook the iPhone back up to iTunes
Click each tab and see if there are any that aren't checked to sync media(when I did this my apps weren't being synced through iTunes)
Any that aren't checked check it and do a sync that will set it so that things are synced through iTunes instead of managed through iCloud
I noticed you are on Rogers
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hello fellow Canadian