a good habit I picked up as a teenager: whenever I feel myself becoming more closed-off / shy / wary of bothering others I gently force myself to have unnecessary conversations (like ask for directions instead of using google maps) or ask strangers questions I normally would keep to myself.
yesterday I asked the lady at the mcdonalds counter if the mcflurry mixing spoons get reused, fully expecting her to be annoyed at it (I'm interrupting her in the middle of work) but she smiled and replied and even explained their bin system for things that get washed vs thrown away. she was happy that someone took an interest in an aspect of her job, and now normal/ necessary social interactions will feel easier to me because I've callibrated some.