It is natural to worry about what we should say or should have said. We have been conditioned to improve our presentation style, be assertive, add value in conversation, etc. So, it is natural to want to over prepare and try to do it right.
Except – it is impossible to do it right all the time. We say a lot during the course of a day and there is no end to worrying about whether we said the right things.
A better approach might be to shift this focus from our words to our actions. Many talk, few do. And, more often than not, our actions speak louder and clearer than the words we speak. The colleague who follows up to your request when she didn’t need to and the manager who didn’t make any changes to your role despite your unhappiness said plenty without saying a single word.
In the long run, we are, on average, better off spending our energies on being better doers than we are better talkers.
PS: The best part about this approach is that the focus on doing makes us much better speakers with relatively minimal effort by simply taking all the pressure of the speaking.