I don’t know how to physically communicate.

Since as long as I could remember I have never really had a close friend that I could talk to. I don't enjoy not talking to people, I just don't know what to say. Everyone says just tell them about your day and what you did but how am I supposed to tell people about my life when there is nothing going on. For example: I went to my school friends house for a sleepover and we barely talked. I understand that she was trying to create conversation but I never had anything to say. I don't even know how to text people online because it just always feels like I'm forcing them to message me