Normies waste their lives on fleeting, frivolous temporary dopamine hits because they want to feel like people.
They want to feel like interesting individuals with deep thoughts and deep emotions.
Even normies can't stand other normies.
Why do you think normie women call each other "Basic Bitches"?
Why do you think they try so fucking hard to flex and front and lie to the world through the internet, pretending they have wild and interesting lives?
All you have to do is take on a cool and productive hobby you can feel good about focusing your sexual energy into, once you stop masturbating.
Then watch a bunch of "How to" videos on body language and celebrity interviews.
Those puppets don't stop acting when they take off the costumes.
Tell normies just enough about what you do to make them think you're cool.
If you don't think they'll get it, bullshit them with a more normie-friendly version of things.
Don't overexplain and make them feel dumb, because some might not understand anything no matter how simply you put it, and that'll frustrate both of you. Instead, underexplain in a way that makes you sound as cool as possible. You're doing cool shit in your spare time.
You need to put a small bit of effort into seeming effortlessly cool. That panic you might feel when you don't know how to do social shit? I've felt it for decades. Trust me, it goes away a bit when you figure this shit out.
And it goes away completely when you understand how pointless and unrewarding talking to normies is for anything other than that sensation of "I have friends who exist physically, I have the acceptance of my peers" your brain craves now and then.
Oh, and don't be afraid to ask them questions, get them talking about themselves, pretend to show interest and ask them follow-up questions, make them feel like they're interesting people for interesting you, a highly interesting person.
That's what I do when talking to normies IRL. I used to be a massive fucking loser, but now I'm tight as fuck. I pass all the speech checks now.