Get a higher rapid elo

Three ways:

1: Look for forcing moves - If you find forcing moves, your opponent HAS to respond to them, if you find a "forcing move" where your opponent can respond with a forcing move you HAVE to respond to, it's not a forcing move. Forcing moves make it so your opponent has to respond to your threat, these are: Checks, Captures and attacks. These moves can help waste time or change the position in a beneficial way.

2: Play bullet - Playing bullet enables you to think fast, however, this method is like a gambit, you're sacrificing some of your chess skill for the ability to think fast. Using this ability, it's pretty easy to regain your skill.

3: Play bots: Playing bots give you an unlimited time control which can help you practice thinking fast without losing ELO or having any sort of risk.

It's a good habit to think a lot about your move and your opponent's. The important thing is how to reduce the time spent there. But I don't think you need to consider this yet. Once you improve your skills first, the time it takes to find a good move will naturally decrease.
 If you lose a lot because of time, try playing 15|10 rapid. Defeat by time rarely happens because both players get +10 seconds with each move.
 About bullet or blitz: You can have a time-conscious experience while playing games. If you've not played bullet or blitz a lot, this experience can help you improve your time controlling skills.
 However, this is not a long-term recommendation. Short games usually rely on intuition rather than calculation, so they do not improve your skills (rather, it can be harmful). Use them only to improve time-conscious skills.

For attacking : 
 In openings, you will develop your pieces, make them active, and build a formation. At this time, you have to focus on your opponent's opportunistic attack and prevent them.
 After your pieces are fully developed and king is castled, you have to find a way to make a better trade of your pieces. Middlegame is about finding some chances to benefit from, and how to make a better trade for you.
1. You must not miss if there is a free piece for your opponent to take.
2. Keep your eye on chance for tactics : fork, skewer, discovered attack. If you can make these situations, it would be beneficial.
 Attack means creating a chance where you can benefit, forcing your opponent to respond, but after all you still gain benefits. Find opportunities, calculate, and attack if you can benefit. If you can't benefit from attack, you should not start it. If your opponent defends perfectly, you can face a strong counterattack.

+) If you patternize some situations that need to be immediately responded, it would be helpful.

For example :

1) Attacks are taking pieces, for example, iniating exchanges.

3) Try more puzzles or try ramping up the bot's difficulty so you get used to playing at that level.

Improve your calculation skills by practicing tactical puzzles and visualization exercises. Train yourself to quickly assess candidate moves and evaluate their consequences before making a decision.

You mean Mittens? If so, ya Mittens is one of the best bots

An appalling number of players have entirely the wrong idea about "Attacking".

You do NOT gain the advantage by attacking. That is a very wide-spread misconception. The attack is NOT a goal to strive for. Another misconception.

Attack is a PROCESS. It is a method... not a goal.

The GOAL is to gain the advantage. You accomplish this by out-maneuvering the opponent.

AFTER you have gained the advantage, THEN you can - and MUST - attack. Attack is the process by which you convert ONE type of advantage (for example, more control of the center, better piece development, sounder Pawn structure) into A DIFFERENT type of advantage (for example, checkmate or the win of material).

The advantage is gained by maneuver. Attacking is just how you cash it in.