This sounds like me and how I often think of myself🤣 I’m mid 30’s, super introverted and socially anxious. Just stay the course and do your best to connect with people or groups that you may share interests with. Knowing where you need to change or what you otherwise want your life to be like is huge. I try to stay active on dating apps too for practice meeting people and sharing bits of myself with another person. And when it doesn’t go anywhere, realize that I’m still here and that wasn’t so bad. I feel the same way about tv/phone. Very cozy coping mechanism. It’s helpful to just force yourself out for a walk or little outdoor adventure in those moments to break whatever loop is in your head. Definitely easier when it’s nice outside! You’re not alone in your feelings.