My brain has become a junk drawer. You know the one every house has, full of the crap, where you rummage through 10 cables you probably no longer need to find the one thing you’re looking for every few months. My brain’s full of TikTok sounds I’ll never need, half-remembered celebrity gossip and the lyrics to songs I haven’t heard since 2012. Ask me why I’ve walked into a room, the name of someone I’ve met three times or the birthdays I swear I used to know, and it’s as if someone’s asked me to sit an exam without revising.
It wasn’t always like this. In fact, growing up, my mum was so convinced that I had a photographic memory that she had me tested by a doctor. As it turned out, I didn’t, but my memory came in handy throughout childhood. I could recall the names of people I’d met once, the phone numbers of all my family members and, at GCSE, read a textbook and recall the information in an exam without thinking about it.
So why, in less than a decade, do I feel as though I’ve lost the ability to remember practically ? Richard Allen, a cognitive psychologist at the University of Leeds, tells me that what I’m describing is known as cognitive offloading: shifting the mental work involved with thinking and remembering onto something external like a phone. “It can be good if we’re in a rush or we’re having to do tasks quickly but when it comes to simply replacing cognitive operations – the things that we should plausibly be able to do – the question is whether it becomes harmful or not.”
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
It’s a question that researchers are still exploring. There is evidence, according to Allen, that learning something new, revising and giving yourself a mental challenge is good for supporting brain health. “When we outsource those operations to technology, logically we would expect that to have a negative effect.”
Allen doesn’t believe that, at the age of 24, my brain could have deteriorated. He says that during childhood, a person’s short and long-term memory improves and it stabilises in your twenties. “It’s a bit unclear when the decline starts to happen but it’s often earlier than people think. Performance starts to decline from your mid-20s, although it doesn’t become noticeable until later than that.”
Vocabulary, for example, improves as we age but retrieving a particular word can become more difficult. That familiar “it’s on the tip of my tongue” feeling can become more common.
To find out what was actually going on, Allen recommends a simple online test called Test My Brain for my working memory – which, he explains, is different to short-term memory. “Your short-term memory is basically how you very temporarily hold information but your working memory is the system that achieves this; it’s your ability to hold information briefly, process it, think about it and mentally manipulate it and play around with it.”
After taking the eight-minute test, the results do little to reassure me that my brain is anything more than mush. It involves remembering the positions of dots on a grid, the colours of shapes and matching cards across four separate tasks. I score below the reported average in all four, getting 3.53 against an average of 6.1 in the first test, 58.33 against 74.3 in the second, 76.21 against 85.2 in the third and 50 against 72.69 in the final one. Overall, my score is higher than just 20 per cent of people who took the test.
Of course, an online test isn’t concrete evidence that my memory is on a downward slope, but I did want to see whether I could improve my score and feel a difference in my day-to-day life. Allen shared some simple lifestyle habits that might improve my brain function. After a month, this is what worked.
Brain training
“Anything with a mental challenge is a good thing to do,” explains Allen. “If it’s about trying to acquire new knowledge, then try not to offload onto technology. Things built on retrieval practice, like Duolingo for learning new languages, can help people give themself a mental challenge and build up their cognitive reserve.” He also recommended Sudoku and crosswords to challenge the brain and add variety.
I turn off my phone notifications and download a few Sudoku apps, starting on the easiest levels and working my way up, trying to beat my previous times. My next step is to buy a paper Sudoku book – spending 30 minutes completing three or four puzzles helps me concentrate on one thing at a time. The competitive element makes it fun and, although it’s just a small change, it gives me a reason to sit with a problem and work it out, rather than reach for my phone for entertainment when I have a moment spare.
A 2017 review of 39 studies into social relationships and cognitive function found associations between social activity and several areas of cognition, including working memory. Although the research isn’t concrete, Allen agrees socialising is valuable for the brain. “Social interaction is really important because it comes with various mental challenges and is positive for wellbeing.”
I make more effort to pick up the phone and call my friends rather than defaulting to a text or sending them a funny video and I arrange to meet one who lives nearby for coffee every other Sunday. I also start having phone-free mornings with my fiancé at the weekends and, although it sounds fairly simple, distraction-free conversations make me actually listen rather than half-following a conversation while scrolling. It’s been a lovely reminder to connect in real life. Even if it didn’t improve my memory, or look like a brain-training exercise, it’s a habit I’ll be keeping up.
Reading fiction
Dr Richard Restak, author of The Complete Guide to Memory, previously told The i Paper that “reading novels provides an especially helpful exercise in working memory”. Fiction is preferred as “non-fiction works are often organised in ways that allow the reader to skip around a bit according to personal interests and previous familiarity with the subject. Fiction, on the other hand, requires the reader to proceed from beginning to end while retaining in working memory the various characters and plot developments.”
In four weeks, I read seven novels. It was probably the easiest habit to stick to, as instead of scrolling on my phone before bed, I picked up my book. I challenged myself that once I’d finished book number two, I wrote down what I could remember about the characters and plot from book one, and so on. It gave me a reason to spend time concentrating more on each chapter (I’m known for skipping a few words or pages if I can keep up with the story) and see how much I could recall a few days later.
Don’t rely on your phone
Actively trying not to offload everything onto my phone makes me realise just how often I do it. When the name of the actor that was in that thing seems lost in my brain, my instinct is to look it up immediately. But why do I need that information? I don’t. Instead, I resisted the urge to reach for Google and sat with the frustration, or accepted that it was going to remain a mystery and that, really, there was no real reason I needed to know.
As another challenge, I start calculating my shopping bill in my head as I walk around the supermarket, and see how close I get when I get to the cashier. It feels time-consuming and slightly pointless at first (my phone calculator would work it out much quicker) but there’s something satisfying about getting to the answer myself.
I’ve even started keeping a manual spreadsheet for my Christmas gifts and doing the mental arithmetic to work out my budget.
The results
When I retake the test a month later, my scores are considerably better. My first result is still below average, at 5.04, but the others rise to 91.67, 94.24 and 100, double my previous score in the final task. This time, I scored higher than 90 per cent of people who took the test.
Obviously, I could have benefited from being more familiar with the tasks, and a better score on a working-memory test doesn’t automatically translate into remembering important dates, names or why I’ve walked into the kitchen, but it’s an improvement.
However, this process has made me more conscious of how often I reach for my phone before giving my brain a chance to find the answer itself and made me more present in my day-to-day life. I’ve enjoyed reading more, having proper conversations and finding ways to challenge myself that don’t involve another screen.
I’m not convinced that a few Sudoku puzzles will turn me back into the child who could memorise swathes of geography textbooks, but at the very least I’d like to remember everyone’s birthday without having to check Facebook first.