I’ll kind of echo what the others have said. There’s no magical fix and you have to extend your comfort zone.
A good way to start is to focus on when you speak, look the person you’re speaking to in the eye. It will help you get your point across, give you a chance to observe reaction in real-time and it will help you build and maintain eye-contact.
Eye-contact during periods of silence is the most difficult and challenging, so don’t worry about that just yet. Start by adding it to your communication. Look at the person you speak to and look at them when they speak to you.
Once you’re comfortable with that, you’ll be able to extend the period you maintain eye contact for to eventually include periods of silence too.
Good luck!