When I meet people with these traits or hear comments about people with these traits, I generally see patterns that can be broken.
First, if you have an idea or a suggestion, say it once. If people don't like it or don't respond, do not repeat it. The big problem here is that if no one responds or does not engage, the speaker thinks that their message was unclear so the speaker tries to clarify it by saying more. However, as a listener, if you're interested you will ask if you did not understand what was said or if you want more information. So speaking more is annoying, not assertive. After speaking, let your listener have time to respond and respect the response. Take silence as, "I'm not interested" if you are unsure.
Second, don't offer to explain anything. Seriously - don't offer explanations even when things are "obviously" not clear to someone. If someone comments, "I don't understand" take it as if they said, "I'm frustrated and needed to say something to express it." If someone asks you very clearly to explain something (like, "Hey, please explain this") then you should probably explain... however, that is still not quite right because...
Third, even when someone asks you a question or wants you to explain something, do this first: confirm that you understand what they are asking. Someone may say, "Hey, can you explain system X to me?" And what they really meant was, "System X has feature Y that operates with feature Z. I know you worked on feature Y, so can you tell me more about feature Y and how it works with feature Z?" People don't always ask perfect questions and might start off wrong. And you don't always hear the question in the way they intended to ask.
So, before you provide any answer, ask if you understood the question first before you try to answer what you thought you heard. The best way to do this is with a technique called "reflection" - you ask back to them what you heard. In this example you might ask, "So you want an overview of all of system X?" This will help them focus on communicating what they need from you. In this example, the response to your question might be, "Well actually, I know you worked on feature Y in system X and that works with feature Z. I need to know more about how feature Y works." Here again, ask something like, "So you want me to explain feature Y?" Because with that question, the speaker may respond, "Oh, I know a lot about feature Y. I really just need to know ..." I hope that example makes the process clear for you.
Some of this might feel awkward or unnatural at first. Go slow and take your time learning it and practicing. After practicing these things you will get better at listening and understanding what people need from you. Also, as you practice you will gain confidence that you are asking the right questions and that your input is valued. Because you will know they are listening and people will ask for your input, instead of you being unsure or not paying noticing their lack of interest.