Is there a critical period for learning how to converse with people?

I was shy in high school and college and didn’t have many conversations in either my native language or English. Can I change myself or will I always be at a disadvantage since I didn’t talk much in those formative years? Currently, at 22, I’ve finally decided to improve, but I have difficulty following other people’s conversations and adding in my own thoughts. In addition, I have difficulty writing things. I don’t have too many interests to write or talk about. And I find it impossible to form/maintain connections.

Spontaneous one-to-one conversations tend to be hard since I have nothing to say. I can barely keep up and think fast enough to talk to people.

PS does this have an effect on memory? Because I don’t have the best memory. I feel unintelligent, but I have good academic/career accomplishments.