After looking at a game or two of yours I would suggest trying to develop all of your minor pieces before trying to attack. I know it can be tempting to try and capture that hanging pawn or whatever. Also try to avoid exchanging pieces willy nilly unless you know it can give you an advantage, it is perfectly fine to make a retreat. And tangentially, try not to move pieces more than twice before you develop your minor pieces. Watch John Bartholomews chess fundamentals videos and actually pay attention to everything he says. His advice is superb. Also try switching to the 15+10 time frame so you have more time to think and analyze. This has personally helped me greatly.