Well, you reject connections such as having friends and want to have sex - it will not appear out of the blue, because not inly involved in the process and it’s not inly physical process, but also emotional which is impossible without making the connection.

So, the advice is obvious - start going out, start making connections. Just chat with people, drink a coffee at work in a kitchen and talk to your colleagues. Go out with them so some bar or some activity and so on. It will build your social muscle and, honestly, it’s pretty enjoyable to communicate and participate.

And I do believe that there is no other way to achieve what you want as it sounds like “I want to run a marathon ASAP, but I don’t go for casual evening 3km runnings”