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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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England manager Sarina Wiegman insisted she has not waded into a rumoured row surrounding World Cup bonuses. Wiegman’s side open their campaign in earnest on July 22 when they face Haiti in Brisbane, but they will first take on FIFA world number-seven ranked Olympic champions Canada behind closed doors on Friday at Queensland’s Sunshine Coast stadium. Some reports ahead of England’s arrival Down Under claimed the Lionesses were unhappy with the Football Association about performance-based payments, but Wiegman was adamant it has not been a topic of discussion in camp. “Players haven’t spoken to me about it,” she told Sky Sports. “We’ve been focusing on football and that is what I have seen. “They’re focused on football in meetings. I don’t see any problems. I know that it is something that needs to be solved and I hope for a quick solution. “I am not involved in those discussions. I hope it’s solved quickly before the tournament starts.” Under a new model, players will receive payments directly from FIFA, with amounts increasing the deeper teams go in the tournament. They range from 30,000 US dollars (£23,367) per athlete for the group stage to USD 270,000 (£210,305) allotted to each champion. Previously, it was up to individual national governing bodies to decide how money was allocated. Some federations have agreed to additional payments in 2023, though multiple reports have suggested the FA has no current plans to do the same. The PA news agency has contacted the FA for comment. The Dutch boss, who led England to their first major trophy at last summer’s home Euros, was more forthcoming when asked how her team feels about FIFA’s solution to the ‘One Love’ armband debate that swirled around the men’s World Cup in Qatar last autumn. Captains of the nations involved in the ‘One Love’ campaign, including England and Wales, were threatened with sporting sanctions starting at a yellow card if the rainbow bands were worn, because they would have been a breach of FIFA equipment regulations. The bands were seen as a potent symbol of tolerance in a country where same-sex relationships are criminalised. Instead, FIFA has partnered with the UN to create eight stakeholder-sanctioned armbands that can be swapped out or worn throughout the month-long tournament co-hosted by Australia and New Zealand. Alongside inclusion, the other causes being highlighted are ‘unite for indigenous peoples’, ‘unite for gender equality’, ‘unite for peace’, ‘unite for education for all’, ‘unite for zero hunger’, ‘unite for ending violence against women’ and ‘football is joy, peace, love, hope and passion’. Team captains will also have the option to wear a ‘football unites the world’ armband for the entire tournament, if they do not wish to choose a single cause or support different causes round by round. None directly advocate for the LGBTQ+ community, of which a record number of players in the 2023 World Cup – including some Lionesses – are a part, so the decision has drawn some criticism. Wiegman added: “I think the players are happy with the solution. I think first of all it is good there is a solution ahead of the tournament. “I think that with the armband, the team can have a voice and now it is up to the team what armband they want to wear. I think we are in a really good place with it. “The players will decide and they will live by their values anyway. And we as staff will support them in any choice they make.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Wimbledon final places and world number one ranking up for grabs on day 11 Joe Marler reveals ‘weird encounter’ with Steve Borthwick over England hopes Alice Capsey says England can play even better after levelling Ashes series