Not too in-depth, but would the fluff really help? use your intuition.

1) Don't masturbate (once a week if you must)

2) Eat healthy

3) Don't sleep In (8 hours of sleep max) or take naps to make up

4) Get moving throughout your day, take care of your responsibilities, don't procrastinate

5) Exercise

6) Have a plan

6) accept that you will feel anxious and that you are are going to do it anyways (this may be accompanied by anger "fuck it this is stupid, just do it" so don't try to relax yourself)

7) concentrate on the task at hand (either the conversation or task)

if it is a social situation then concentrate more on making other people feeling respected then trying to make yourself look cool. in other words friendly>cool