I'm a very bad communicator due to being autistic and unlike writing as developer I often find myself in position where I need to discuss some technical concept with other developers on the team. Occasionally I also have to communicate technical aspects of my work with those on the team who are non-technical. I really struggle with this.
At the end of each day I'll now do a 10 audible recap of what I've done. Anything I struggle to explain I spend a little time thinking about how I can be clearer and try again until I'm happy. I then take some notes and I have something for standup the next day, but also I'm hoping that consciously focusing on how I explain things is helping a with my ability to explain things on fly.