(Not an insult) i assume you're autistic or have some autistic traits, so maybe people in the autism forums could help too.
Generally you can look at anything and everything you want to look at, but just don't do it for more than a few seconds in a row.
Like for example if there's two of you at a table and you're having a conservation then it would go something like this. look in you tablemate's eyes for 3-5 seconds, then look at your plate for a few seconds while you're using your utensils on your food, then look in your tablemate's eyes for another 3-5 seconds, then look at the wall decor for a few seconds, then back at your tablemate's eyes for a few seconds, then back on your plate to look at what you're eating for a few seconds, then back to your tablemate's eyes again for a few seconds. Now that i talk it out, i think it's right for about every other look to be at your tablemate's eyes.
Basically it's the same as any situation where you're having a conversation with someone. Look at their eyes for a few seconds, then look at something else for a couple seconds, then look back at their eyes again for a few seconds.