Slower time controls, consider 15+10 or even 30+15 if you can find opponents. Learn to manage your time. Analyse your games afterwards.
What time control should I play if I want to improve my chess?
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I find 15|10 long enough for me to have time to think, but not too long so I can fit it into my schedule, and so people won’t stall.
I don’t think that 45 minute games are good, because lots of people use that long amount of time to cheat or stall.
I recommend that you should play bullet games, his will improve your game enormously ! .........good luck ✌️😎
Improvement