estranged, I think that is brave to want to change your social behavior. I kinda think you already know what you have to do to be more social.Can you start with small talk;
Just asking someone how they are. Maybe getting into the flow of conversation and adding your thoughts and words on topics. I use to do a lot of listening too when I was young; and it seemed sometimes people can talk over each other rather rudely.
Often time a good listener is real value over a big talker. Being paid attention to
by a talker is a "feel good" for them.
hugs, bj