I’ve been though divorce recently and despite being very amicable, it’s caused me to reset - some things broke, but being more emotionally open has been one of the good things. I’m still pretty reserved but a few things are different:

• I care a lot less about conforming to “ideals” or how anyone judges me. That means I no longer feel the fear and second guess everything I say.
• When appropriate, I ask people - especially other men - how they’re doing and gently push for a genuine answer. No one’s reacted negatively to that, so far.
• With my kids, I simply do the opposite to my father. I tell them I love them, I take an interest in them, and I take their feelings seriously. I don’t coddle them, but I want them to feel secure and confident in talking to me. They’re still young, so we’ll see.
• During work 1:1s, I take a genuine interest in people, most will subtly drop hints that they had a bad weekend or are feeling tired or stressed. I used to gloss over that, now I’ll ask about it and say I’m happy to listen. A surprising number will go on to share, with the bonus that it builds trust.
• If someone asks how I am, I won’t lay it all out for them, but I’ll be honest. Most people empathise and tell you they’ve been through similar. It’s never been awkward, and I’ve found out nearly everyone I know is pretty anxious and is going through difficult stuff.

As an aside, I never watched much porn because I found it so cold and alienating. It’s interesting that you found the opposite. Anyway, I’ll stop there and wish you well!