I understand what you’re going through. A little over a month ago when I started getting back into chess, I realized I wasn’t doing well because I had a terrible thought process. I was playing Hope chess. I would think about all the tactics and pieces I wanted to attack, and just sort of hoped that my opponent didn’t have any response that could hurt me. After reading a bunch of Novice Nook articles on thought process, I started looking for my opponents checks, captures and threats before every move. Every time my opponent would move, I would pay attention to the purpose behind the move and what he is threatening.
So did my rating skyrocket after adopting this great new thought process? No! While I played the beginning of the games a lot better, I would always end up in time trouble which often led to me blowing the game. I stuck with it though and I have noticed that I’m going through the process faster now. I also do it more automatically now, whereas before I had to really concentrate and keep telling myself not to move until I checked for everything. Now that I’m doing it a bit faster, I’m also seeing my rating start to creep up.
One last bit of advice that a lot of people may disagree with. Try applying this process to some blitz games. The fast time controls in blitz helped me to think faster. Then the trick is to remember that you should be thinking just as quickly in longer time controls! The extra time is so that you can think MORE, not slower.
How did you get to that point?