If you could track anything about your life, what would it be? While people have been logging metrics about their habits and behaviour for millennia, new technologies such as smartwatches, Oura rings and apps have made it easier than ever to monitor how many steps you’ve walked, hours you’ve slept or glasses of wine you’ve drunk.
While the desire to methodically log such data is often associated with the “quantified self” community and tech-bros seeking immortality, there’s another movement of people logging everything from moods to movies, takeaway meals to tears shed, in the name of perspective, increased self-awareness and personal growth.
i spoke to three serial loggers about why and what they track and the benefits it brings.
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.
‘I logged every time I cried, and why’
Jennifer Chou, 27, from Sydney, has been tracking her habits for nearly a decade. She now shares her insights and the benefits of tracking with other people via her social media channel @vegantechnomad
“I’ve tracked a lot of different things over the years, but maybe the most unusual thing I’ve logged is my poop. I didn’t track it to monitor my gut health, like some people do – I just thought it was funny.
“That was in 2017. That year, I also tracked how many potatoes I’d eaten. They were quite hard to estimate – if I had mashed potato, for example, I’d log that as one medium-sized potato, so it was very approximate. I ate 367, which is basically one per day.
“I then started tracking other foods I really enjoy, such as avocados (58.5 in 2018) and medium-sized tubs of hummus (41.5 in 2018). I logged every time I cried and what I cried about – was it happy, sad, a fictional thing like a TV show, movie or book – I even cried once over food in 2018; I guess the food was just really good.
“Apparently, the heightened emotion is an ADHD thing that I didn’t know about until recently.
“I also tracked how many times my friends teased me because it was happening a lot – and I was right. I was roasted 1,491 times that year, which is multiple roasts per day.
“In 2024, I tracked how many hours I spent with friends, on the phone and how many days I spent working towards my goals. Another category was compliments: I wanted to give at least one compliment per day and I achieved that 70 per cent of the time.
“The tracking goes all the way back to when I was a kid. I’ve always been the type to journal and I’ve kept a diary ever since I learned how to write. I didn’t fully start tracking until 2017, however. Now, I have almost a decade of data and it’s been interesting to see how it has changed over the years as I travel and take my health more seriously.
“I started tracking my time because I’ve always had issues with time blindness. When I had my first serious job after graduating from university in 2022, I realised my free time was just slipping away, so I started to track it to see where it was going and for self-development and growth purposes.
“I tracked one thing I could improve every day, my happiness rating for the day and whether I practiced gratitude. I used to track how productive I was, but then I recognised that life isn’t about productivity and that I should be focusing on my happiness, fulfilment and whether I did meaningful work.
“What I track is very specific to projects and areas of my life. For example, I had a specific category called ‘favours’. I used to be a people-pleaser and people would ask me to do things that I didn’t necessarily want to do, but which I would agree to. The act of tracking it helped me become much more aware. In 2022, I spent 0.8 per cent of my time on favours, but over time, this dropped to 0.003 per cent. Tracking changed my behaviour and I could actually see the tangible improvements.
“I track my time on an app and when I look at this month-by-month, I can see that the top three things I spend time on are things that are actually important to me, such as spending time with my friends, whereas in 2022, I was spending a lot of time commuting, working and on my phone, which doesn’t really align with my values.
“But after a few years of tracking, I’ve made a life that I’m proud of.”
“Where do I draw the line between curiosity and obsession? I always say that line is when something becomes detrimental instead of helpful.
“I think there’s a desire in modern society to want to improve oneself – it’s why people are into personality tests and horoscopes because they want all this information to know themselves better. For many people, their basic needs have been met – we’re not fighting to survive or figure out where our next meal is coming from anymore, so we focus more on self-actualisation – and tracking is a way to do that.
“Tracking is not about being perfect, but becoming aware of ways that you can improve, which helps you be a lot kinder to yourself.”
‘I track spending, steps, the weather, my mood – all of it’
Kira Goode, 27, from Bristol, started logging her life five years ago. Since then, she’s turned her hobby into a business, The Journal Club, which sells journals and scrapbooks, thejournalclub.co.uk
“My approach to journaling is quite different from the typical things we see online where people use it as a tool to meet their goals – it’s like ‘constantly improve, be better!’ I think that approach is actually making us all really depressed.
“For me, journaling is more about trying to relive life’s moments; it’s focussing on the present, what you’ve done and are doing, rather than what you ‘should’ be doing.
“I started tracking my life because I wanted to be more self-aware of my habits and feelings. Emotions were the first thing I started to log. I also track spending, steps, how many pages of a book I read per day, weather, mood and how often I cry (the categories are ‘small cry’, ‘big cry’ and ‘cried at a TV show or film’). I also do a doodle-a-day which represents what I did each year.
“Tracking helps me notice patterns in my mood and behaviour – I’ve got a box for ‘irritable’. I think we can all benefit from being a bit more aware of our emotions.
“It’s also taught me that I’m prone to getting very overwhelmed and stressed very quickly. I have ADHD, so I’m conscious that that’s a trait, but it’s interesting to reflect back on patterns – I can almost preempt my feelings, meaning I can prepare for whatever’s ahead, which makes it less daunting.
“For me, journaling is about remembering all of the little things that I’ve done and having a bit more perspective in the hope that I focus less on the negative stuff. My style of personal journaling is constantly evolving and over the past two years, I’ve transitioned slightly more into a memory-keeping style.
“We probably all need therapy, but journaling is a nice stepping stone to better understanding your feelings without having to pay a lot of money.
“There are different ways to journal – do you want to reflect, track, plan? I see my tracker journal as a glorified colouring book – with a bit more structure and guidance.”
‘I don’t want this to be a yardstick to beat myself with’
Sam Bell, from York, says reaching 40 was a major push in her decision to start tracking and wanting to “future-proof” her life.
“I wanted to do a bit of a stock-take on habits, such as alcohol intake – not to beat myself up with, but to take a proper look at some of my behaviours. I’d like to live for a long time and do so in good health.
“The first thing I started tracking was moods: excitement, happiness, anxiousness, sadness and tiredness. As time has gone on, it’s evolved into physical wellness and the lines have become a bit blurred, so I altered it a bit, which is what I like about it.
“I also track how often I eat out, how much alcohol I drink and when, and how many takeaways I get – not just to see the shocking amount of times it happens, but to keep a log of places I’ve enjoyed that are worth a repeat visit.
“One of my friends had also expressed an interest in tracking her life, who cries all the time, so we agreed to both track our tears and then compare notes.
“I’m also going to start logging books read – and I quite fancy the idea of tracking the cups of tea drunk because that feels like such a quintessentially Yorkshire thing to do. I also want to do ‘nights not sleeping in my own bed’ as I’ve spent so many nights away from home.
“Initially, I started tracking my weight and measurements but I stopped because it wasn’t bringing me any joy and replaced it with exercise and steps taken. I don’t want this to be a yardstick to beat myself with; it’s more ‘how do I feel about these things?’ I know that some people set personal challenges, but that wouldn’t realistically work for me.
“At the beginning, I put a lot of pressure on myself for it to be perfect and look perfect, but that’s not possible – and it doesn’t really matter because it’s for me; I’m not making it to be viewed by other people, really.
“Tracking can also reveal things that you might not expect. At the start of the year, I was doing quite well for non-drinking days, but that’s taken a bit of a turn. I also work from home now and I’m much more sedentary; I think I was under the illusion that I was still relatively active. Looking at the data helps me to realise that I’ve been in denial about some things.
“Writing it down isn’t a way to beat myself up about what I am or aren’t doing, however – it’s more of a stock take: am I happy with this and, if not, what does next year look like?
“I try to log every day and it takes less than 10 minutes. I enjoy it – I like to think about what other things I can track, how I can make it work for me and what things I haven’t done this year that I might like to do next. Doing something that isn’t on a screen is also a bonus.
“I’m only in my first year of tracking my behaviour and habits, but I hope it will provide a bit of a benchmark that enables me to say: Is this a number I’m proud of? Could I – and should I – improve on this? I think I would struggle to know what an average year is for me and part of my interest in doing this is wondering what this actually looks like – it’s just me being very honest.
“Tracking doesn’t necessarily make everyday life feel more interesting – I’m doing it purely because I want to get to the end of the year and then be able to look back and see what it says and compile some figures for it. We do a family quiz at Christmas and I was even thinking of putting some things in there. I don’t know how much other people will care about it, but they will be forced to enjoy it come the end of the year.”