I can't say I've improved much over the years. I still frequently avoid eating bread, solely because I'm still a slow Hebrew reader and bentcher. Sure, I have bentching memorized by now, but it takes only the slightest distraction and I slip into similar words from another memorized prayer or lose my place altogether. I'm also still very slow compared to others at the table, and I hate making people wait on me (curse you, Southern politeness!). Worse, I'm silly and insist on pronouncing all the words and taking breaths. At this point, I think I'm doomed to be a slow bentcher for life. For what it's worth, I think it's important to not slur together sounds that may or may not be actual words (you know who you are).
But then...pregnancy. Your whole relationship to food changes, and it changes multiple times. Bentchophobia or not, bread has been one of the few foods I consistently can and want to eat. And this means I'm bentching 3 or more times a day. It's kind of awful, but I'm just glad to finally stop losing weight! (I lost a good amount of weight first trimester - but not HG.)
Bonuses: My memorization of the bracha is getting stronger, even when distracted. I'm eating real food and enjoying it. I feel like a big girl who isn't afraid of bentching anymore.
Cons: I must spend half an hour a day bentching. I guess there's nothing wrong with that, but if I'm going to spend that much time doing something religious, I wish it were something more spiritual or intellectually stimulating (or at least a little variation!).
Funny how things can change yet stay the same. Of all the Jewish things, why do I have such a complicated relationship with bentching??