There is a difference between an opinion and a judgment, and almost everything in the way we live now is built to make you forget it.
An opinion is what you can produce in four seconds when someone asks. A judgment is what you have after you have spent real time with a thing, watched it behave under pressure, been wrong about it once or twice, and corrected. The first is nearly free. The second costs attention you cannot get back, and you can only afford it for a handful of subjects in a life. Most people are walking around with a thousand opinions and four or five actual judgments, and they have stopped being able to tell which is which.
You don't need a position on EVERYTHING
The reason it feels normal to have a position on everything is that the expectation of an instant position is produced on purpose. A feed does not reward the person who reads carefully and says nothing. It rewards the reaction, the quote with a verdict attached, the take posted before the facts settle. The machinery underneath is not built to help you understand anything. It is built to keep you responding, and a steady response from millions of people is the product being sold. Understanding is slow, quiet, and bad for the numbers. So the environment works against it every hour, and it does this while presenting itself as the place you go to be informed.
And silence gets punished inside this. Say nothing about the crisis of the week and it reads as ignorance, or worse, as complicity. So people learn to produce a take on a war they cannot locate, a court ruling they have not read, a scientific dispute they are not equipped to follow, because having the take is socially cheaper than admitting they have not earned one. The take is a membership card. It says you were present. It says nothing about whether you know anything.
Here is the cost, and it is not intuitive. The danger of an opinion is not mainly that you might be wrong, though you usually are. The danger is that it crowds out the few places where you could have built something real. Attention is the one input you cannot manufacture more of. Every subject you adopt a confident position on is a subject you have quietly decided not to actually learn, because the position already feels like knowing. Once you say it out loud, you become subjective about the topic and you believe it. The opinion satisfies the itch that real study would have demanded. You spend yourself in a thin layer across everything and end up with depth in nothing, which is the exact opposite of what a thinking adult should want.
So the discipline is not "care about less." It is "know few things correctly." Pick a small number of subjects that touch your life, your work, the people you are responsible for, or the questions you cannot stop returning to, and go deep enough that your view there is actually load-bearing. About the rest, learn to say "I don't know enough about that" and mean it as a true statement of where your attention has gone, not as a clever way to seem humble. Stated honestly, it is one of the more powerful things an adult can say, because it is almost always true and almost nobody will admit it.
A caveat
I want to be careful, because this argument has a failure mode and I do not want to land in it. "I don't have an opinion" is not wisdom. Sometimes it is a comfortable person opting out of a thing that other people cannot opt out of, and calling that restraint when it is really insulation. There are matters you have a genuine duty to, as a citizen, a neighbor, a person with some power over others, and on those the move is not silence. It is to do the slow work and earn the judgment, or to say plainly that you have not done it yet and you are getting to it. Selective attention is a tool for spending your limited attention well. It is not a license to look away from what would cost you something to see. Those are different acts, and you usually know in your own chest which one you are performing.
What I actually believe is that the instinct to have a ready opinion on everything is not a sign of an engaged mind. It is a symptom of an environment that monetizes your reactions and has trained you to confuse the having of a position with the holding of a real one. The way out is not to care about nothing. It is to care about fewer things with your whole attention, and to get comfortable, genuinely comfortable, being the person in the room who says "I haven't thought hard enough about that to have a view worth your time."