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The 2023 Leagues Cup Round of 16 is finally here, and it starts with Inter Miami and FC Dallas taking it to the pitch in Frisco, Texas.Lionel Messi and Inter Miami roll into Frisco, Texas, and Toyota Stadium to take on FC Dallas in another MLS matchup of the Leagues Cup. Will FC Dallas have enou...

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I do a lot of activities alone. Not because I don’t have any friends or family who love me and share similar interests, but I’ve grown to enjoy my own company and stepping outside of my comfort zone. The first time I took the plunge was when I went to the Apollo Theatre in Victoria, London, to watch the iconic Wicked The Musical alone for my 21st birthday. I hated it and silently cried throughout the interval, watching people converse with their loved ones. But it taught me several lessons and I have since stopped thinking twice about going anywhere alone. Now, you’d happily find me at the cinema, gig, concert, restaurant, on a solo travel trip and yes, even the theatre, alone. For those thinking about it, but still need convincing, here are some of the reasons why you should try doing activities alone this summer. Increased independence and confidence Apart from learning to appreciate the peace that comes from silence, you could also start learning a new skill or invest in a talent, such as playing an instrument or knitting. “Trying out activities alone can boost your independence and confidence,” said Natalie Viglione, a life, business and spiritual coach who runs Team Gu and the Disrupt Now Program, which helps people and their businesses. “It’s an opportunity to rely on your own judgment and decision-making skills, which can make you feel empowered and more self-assured.” You learn more about yourself It may be easier to coast through life, but taking the time to be self-reflective to learn more about who you are – your likes, dislikes, values and how you are in uncomfortable situations – will provide you with great insight, direction and depth. You might discover new things and experience personal growth along the way too. “The lessons are endless, because the opportunities are too,” said Radha Vyas, CEO and co-founder of group adventure travel company Flash Pack. “Outside of the safety net of your friends and family, you are more open to meeting others, making new friends and creating new connections. The fear of loneliness dissipates almost immediately. Taking on new adventures and experiencing new things [like] solo travelling is life-affirming, and also brings with it a triumphant sense of achievement.” Making new friends Making new friends as an adult isn’t straightforward. But doing activities alone will provide you with countless opportunities to meet people who have similar interests as you. Using solo travelling as an example, Vyas said: “People often feel nervous to travel alone for fear they will be lonely or feel isolated. I’ve travelled solo a lot and have met others at every stage of my journey. “In fact, it’s often hard to have time alone. I think that’s the beauty of travelling solo – you are more open to meeting others and, as a result, wonderful and interesting new friendships form.” Reduced stress and improved mental health There’s a difference between doing activities alone and being lonely. For Lowri-Dowthwaite Walsh, a senior lecturer in psychological interventions at University of Central Lancashire, some people may be more reluctant to spend time alone, because we are often told that we should be with other people. “We are social creatures and tend to crave companionship. We are also aware of negative messages and stereotypes around solitude,” said Walsh. “Some people feel a sense of loneliness when they are alone and may not spend a great deal of time in their own company. Introverted individuals may be more used to being alone than extroverts.” But Walsh goes on to explain that throughout the centuries many philosophers, artists, poets and spiritual leaders have advocated for solitude. “Spending time alone enables you to get to know yourself better. Being alone with one’s thoughts and feelings deepens the relationship with oneself. It also allows for more spiritual and philosophical reflection. Being alone in nature has also been shown to improve wellbeing.” Walsh recommends journaling as a good reflective activity that can be done alone with plenty of time and space. Going for a walk in nature, doing some crafting or painting are also valuable ways to spend time by yourself. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live How to make your summer tan last longer Why do I get sick when I go on holiday? As Katie Boulter takes Wimbledon by storm, we look at her best on-court fashion so far

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Luton crashed out of the Carabao Cup as they were beaten 1-0 by League One Exeter at St James Park. Demetri Mitchell scored the only goal of an absorbing game with seven minutes remaining before he was later sent off after picking up a second yellow card. Luton made 10 changes to the team that picked up their first point of the Premier League season with a 1-1 draw against Wolves at the weekend, while Exeter made five to the side beaten 3-0 at Oxford. The Hatters started brightly as Tahith Chong broke into the box, only to be denied a shooting chance by a superb tackle from Alex Hartridge, before Luke Berry’s long-range effort was tipped over the bar by Exeter goalkeeper Vili Sinisalo. Cauley Woodrow then struck the outside of a post after Exeter fell asleep at a quick throw-in before a rare Exeter attack ended with James Scott curling narrowly wide from 25 yards. Mitchell’s inviting cross was narrowly in front of Scott as Exeter started to come into the game before the former Manchester United youngster saw his shot to the near post saved by Tim Krul. Elijah Adebayo headed wide for Luton as the game approached the half-hour mark before he saw a shot from 10 yards saved by Sinisalo before a lovely Exeter move ended with Caleb Watts firing high from 25 yards. Exeter had a great chance to break the deadlock after 61 minutes when Mitchell robbed Joe Johnson and sprinted goalward. His shot was saved at the near post by Krul before Kyle Taylor fired the rebound wide from 15 yards. Both teams then made changes – Luton with four in one go – before Adebayo headed wide and substitute Jacob Brown headed straight at Sinisalo from point-blank range. Luton were getting back on top, with Carlton Morris seeing a header cleared off the line and Brown glancing another header wide before Exeter went in front in the 83rd minute. Substitute Yanic Wildschut did well down the right and his deep cross was not dealt with, allowing Mitchell to nip in and poke the ball in off the underside of the bar from close range. Wildschut then fired tamely at Krul before Mitchell then received a second yellow card for a foul with two minutes remaining. It was now all hands to the pump for Exeter, who defended as though their lives depended on it as a raucous sell-out crowd cheered them on. And, as much as Luton huffed and puffed, they could not breach an outstanding Grecians defence as Exeter beat top-flight opposition for the first time since 1981 and reached round four for the first time since 1989. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Ipswich come from two goals down to knock Wolves out of Carabao Cup Jonny May insists ‘X-factor’ Henry Arundell must show patience and adaptability Phil Jones goes back to school – Tuesday’s sporting social

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