...

Sure you can. The easiest way is to grab the drag handle at the bottom and move it up or down.

How often do pods automatically refresh?

Different pods refresh at different rates, while others don't automatically refresh themselves. This depends on the nature of the information the pod contains. Task-related pods, for example, have a high refresh rate and will also refresh whenever it knows a task has been completed, added, or changed.

The pods will not automatically refresh when the dashboard is out of focus (not the active tab or browser window) or if you haven't interacted with it for more than 10 minutes. In the second case, you may "wake up" the dashboard again by simply moving your mouse or clicking on the dashboard window.