this might not be that helpful, but it helps me. before you make a move, ask "What will my opponent play?". it helps to see the board from your opponents view. Also, always make sure that your pieces are protected. That's a big part of piece coordination, which is a key factor in chess.
for your rating you should play 10 min games and overall slower games
I keep blundering my pieces when I play and and lose the game and this demotivates me so much that I cannot continue to play I need assistance of my fellow chess players