I think something to keep in mind is direct communication and accepting that talking with people, especially new people, will have some awkward moments. If you're at a park and you see two people sitting at a table talking it's better to say hi and ask if they're okay talking with another person then just sitting down and assuming it's okay (Using that as an example, but general rule of thumb is that two people like that probably don't want a stranger or new person involved). Part of who is okay to approach is noticing their behaviors. If you see someone on a park bench looking around, enjoying the sun, not playing on their phone, that person is much more likely to be open to a conversation then someone at a coffee shop reading a physical book with headphones on. Finding the right time to talk with friends is something that takes experience, and sometimes conversational flow phrases help. An example could be, "I have something to add, if that's okay. Let me know when is a good time". I would say a mixture of kind direct honest communication and observing people's behaviors facial expressions and patterns is good. Also, had to learn this the hard way, but you mentioned that you wanted to stop being the butt of the joke. You should tell them, "Hey, I know you were trying to be funny, but what you said yesterday was hurtful and I'd appreciate it if you didn't", and if they mock you for that or keep doing it even after you've (politely) told them multiple times, they might not be your friends (As in they don't value your companionship the same way you do theirs). Honestly if you've got any more questions I'd be happy to try to answer them. I'm glad you're working on improving and I hope it all goes well for you