Tempo and the next level

What is the best method to improve tempo?

I have reached a point where I have hit the ceiling of absolute beginner, moving into a generally competent player and feeling the Intermediate to Strong Intermediate burn.

The games I play against the higher rated bots seem to be lost because I lack tempo. Every move I make is reacting to some threat and every time I try and force a move the opponent is lined up ready to strike. Analysis of the games after the fact show that it is a level game for the most part but as soon as I overreach or try to "out-agro" the opponent, I have lost.

I'm not sure how to go about training to improve that aspect of my game and would welcome advice.

don't only play vs bots

@1

"What is the best method to improve tempo?" ++ Only move your e- and d-pawns.

"games I play against the higher rated bots"
++ Do not play weakened bots. They err, but in a non-human way.

"it is a level game for the most part" ++ Good.

"as soon as I overreach or try to "out-agro" the opponent, I have lost" ++ You can only attack after you have gained some advantage, e.g. control 3 of the 4 central squares. Always play your piece that stands worst.

I totally missed these replies, and they are good advice. Thank you.
Everyone says 'don't play bots' as a general rule, but so far I have not played a human. This isn't going to change in the near future, but I will consider myself a beginner until I have conquered that issue.