How can I be a better communicator in the workplace?

I think I struggle to communicate effectively. I've realized that most people lose track of what I'm talking about. I have miscommunications with my boss constantly. Often I notice people are not paying attention to what I'm saying and have already drawn their conclusion.

I think I communicate like a junior engineer. Too much rambling technical information and not enough actionable information. I don't know how to draw that line. I tend to give technical information of the problems I'm solving during a status update and people think I'm stuck fixing bugs all day. My peers who do the same work as me focus on their accomplishments and never speak about bugs. They are getting promoted and I'm not.

Before you go into a stand up, status update, 1:1, etc do you spend 5-10 minutes composing your thoughts? When you respond to a slack/chat message do you spend a couple minutes composing your thoughts?