Do not think in terms of “have to” or “need to.” You literally do not “have to” go to work, respond to someone’s email, or clean the bathtub. View what you are about to do as what you “want to” do. If you are unable to view something you are about to do as what you “want to” do, then don’t do it. Why would you have dinner with your co-worker if you don’t want to? If your answer is “because my co-workers will think I’m weird if I don’t” then you “want to” have dinner with your co-worker because you want your co-workers to think you’re normal. It isn’t required that your co-workers not think you’re weird. If you fall off a building you “have to” move in a downward manner, due to gravity, that can be calculated in an equation. The other physical laws of the universe are also required. Nothing else is required.