okay now 2 solve my probi hav to do which one?
1. clean my hsf
2. buy a new hsf
3. apply new thermal paste
4. somehow oc it using tis lousy mobo (increase voltage or sumthin)
5. upgrade 2 a better mobo and proc (LAST RESORT)
start with cleaning the heatsink&fan. You might be able to do it just fine even without removing it.
If that doesnt work, try reseating the heatsink. Remove it, clean the old paste from the bottom of the sink and the cpu with something like IPA using coffee filters or some other flint free cloth. Apply new layer of thermal paste on the cpu and re-install the heatsink.
If the fan on the heatsink has failed you might be able to ghettomod some other (case)fan on it to keep it cool.
If you feel like overclocking it you should get an aftermarket cooler, maybe something like Hyper 212.
If it still doesn't give you desired performance, buy new mobo+cpu, and reuse the cooler bought earlier.