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I've had it myself for many years. You need to learn how to combine tasks from real life with the world in your head. I know it sounds pretty unrepresentative, but at some point it started to help me. The point is not to completely stop withdrawing into yourself, no, it's useless to run away from it, it's part of you, it's normal, but if this lifestyle creates problems, then you should at least reconsider your daily routine. Complete a minimum of real-life tasks so that they don't hang like ballast, and then devote the rest of your time to yourself and your thoughts. Even if these tasks include cleaning, meeting friends, or a specific job. The main thing is to start small, otherwise you will not want to work on yourself right away.