How do i improve myself and my life?

I'm 22M and I genuinely don't know what's wrong with me socially.

I've always struggled to make and keep friends. I try to start conversations, but they almost never turn into real friendships. I usually end up being the one who texts first, carries the conversation, remembers little details, replies quickly, and puts in way more effort than the other person. Eventually they drift away, leave me on read, or I realize I'm the only one trying.

I don't have any close friends, with whom i can share my sorrows or joy!

Dating is even worse.

I've never really experienced mutual interest. I get attached way too fast, overthink every interaction, chase people after they've started pulling away, and tolerate the bare minimum because I'm scared of losing them. If someone gives me a little attention, I build a whole future in my head. If they become distant, I panic instead of matching their energy.

I also compare myself constantly. I see people my age with friend groups, girlfriends, hookups, parties, vacations, inside jokes, and a social life that seems effortless. Meanwhile I feel like I'm watching everyone else live while I'm stuck on the sidelines.

I feel like I give off more of a "safe" or "nice guy" vibe

There's no one of my age in my workplace, outside of that i have no social life,maybe talk to a friend or two on calls since they are in different states!

So how do i make new friends for outings,in general and create a good social and dating life for me!

Has anyone else broken out of this cycle of people-pleasing, anxious attachment, loneliness, and always feeling like you're the one chasing? What actually changed for you?

TL;DR: I'm a 22M who struggles to make and keep friends and has never had much success with dating. I'm usually the one putting in all the effort, get attached too quickly, people-please, and have anxious attachment. I have almost no social life outside work and want to build genuine friendships, start going out more, and eventually have a healthy dating life.