[Heuristics]

You might just start talking to people about whatever crosses your mind, especially at bars, try to like weave a coherent conversation after you get started. Obviously don't say anything that's going to get you in a fight.

Also, limit your screentime... After a while you'll feel a need to be social because you're no longer getting the internet validation, etc.

You can also call up friends and talk to them for an hour. Take note of how the conversation usually flows pretty easily.