​How do you make dialogue feel natural instead of forced?

I’ve been trying to improve my dialogue lately, but I keep running into the same problem. it often feels stiff or unnatural when I read it back.

When I write conversations, they either sound too formal (like characters explaining things to the reader) or too messy when I try to make them realistic. Real conversations have pauses, interruptions, and unfinished thoughts, but when I include those it sometimes becomes hard to read.

I’m curious how other writers approach this.

Do you try to mimic real speech closely, or do you treat dialogue more like a polished version of conversation? Are there any techniques you use to make dialogue feel natural while still keeping it clear and engaging?

I’d love to hear how others handle this.