possibly a better cube? looks like ur struggling to turn it at very important times. and also your OLL reconigtion. you spend some time turning the top layer tryng to figure out your case.
Go slow and look ahead. You hear this advice a lot on these forums but really this is important. You make a lot pointless U and U' moves when looking for F2L cases because you were not looking ahead properly. When you are working on an F2L case look around the cube for your next pair so when you finish inserting the current pair you know exactly the sequence of moves to do for the next. That would eliminate most of your recognition problems. LL recognition will likely get better over time.
Also work on not looking at the cross pieces when doing the cross and instead scan the cube for your first pair or track a corner. You want cross to F2L transition to be very smooth and the top cubers have almost no delay between cross to first F2L pair. Again this comes down to looking ahead as well.
Other tips would be search the forum for other people that post videos asking to get better that are faster or at your level and look at the feedback they get. It will give you an idea of what to direct efforts on as you do solves.
And if someone reconstructs your solves study them and figure out why you did the unnecessary U or U' turns. Maybe that is an indicator that you need to learn some F2L cases from more angles? Also you can look at reconstructions of top cubers and get some tips on how to do difficult cases from other angles. Once you learn F2L cases from more than one angle you have to work on recognizing them during a solve which just takes practice.
Anyway hope that helped a little. (never gave advice before)