Conferences

Am I the only one who finds biotech conferences kinda boring?

I’m a Principal Associate Scientist (and an introvert)and I feel like I’m not using conferences the ‘right’ way. Honestly I’ve been finding conferences kind of boring/overwhelming. A lot of the talks feel repetitive or too high-level, and I’m not always sure how to make the most of being there besides just walking around posters and booths.

For people who enjoy conferences or get real value out of them:

what do you actually do there?
how do you network without it feeling forced?
what kinds of sessions are actually worth attending?
any tips for making conferences more useful for career growth or learning?