Is it normal to struggle with eye contact?
Mostly.Normal for most people
Yes, it’s normal to find eye contact uncomfortable or distracting. People vary in how much eye contact feels natural, and it doesn’t mean you’re rude or uninterested.
Lots of people find sustained eye contact awkward, intense, or distracting—especially when they’re nervous, concentrating, or getting to know someone. Culture, personality, and differences in how people process social cues can also play a part. There’s no single “right” amount, and eye contact isn’t a reliable measure of how much you care or whether you’re listening.
If you want, you can glance at someone’s face now and then, or look near their eyes; most conversations don’t require a steady gaze. You don’t have to force yourself to do it perfectly to come across as engaged.