This is good advice. Just don't share too much personal info with coworkers unless it's normal healthy shyt like about ur kids accomplishments and what u gonna do for holidays
It's simple.
Never talk about business moves or future moves.
Never give an opinion on another coworker ESPECIALLY a manager unless positive/neutral.
Stay completely neutral during "gossip" at most share objective OBSERVATIONS.
Never talk about any outside work activities that may COMPROMIZE you or change the perception of you.
Have some fluff topics you can always talk about after every weekend for example sports/a movie or show you watched an item you purchased etc.
Be PRO ACTIVE and say hello/ask about co workers weekend/week FIRST to show that you demonstrate interest in your co workers.
NOBODY but introverts say co workers have be "friends".