As part of the Guardian’s Against the tide series, readers aged 18 to 30 share what they love about living in their coastal town, the challenges and why they often choose to leave

Megan, a 24-year-old from the Isle of Wight, is very familiar with saying goodbye. She decided university wasn’t for her and remembers how, one by one, she waved off her friends who left the island to study. Many never came back.

From shock Strictly news to shock flatulence, plus a roundup of the most hilarious news fails, here are the year’s wildest bits of television

One of the most critically acclaimed and most watched shows of the year was Jack Thorne and Stephen Graham’s staggering Adolescence. At the heart of the plot: why did an innocent-looking kid called Jamie (Owen Cooper) commit such a brutal murder? The third episode lifted the lid. As Jamie is interviewed by psychologist Briony (Erin Doherty), we see him slowly reveal that he’s not an innocent kid, but warped by misogyny and a twisted sense of entitlement. The episode was captivating in its acting, but it stayed with you: from Jamie’s sudden switch from vulnerability to manipulation, to the moment the camera zooms in on Briony’s face as she registers who Jamie really is. Horrifying.

You don’t have to wake at 5am or commit to hardcore exercise. But by working out a handful of habits that suit you, and introducing them slowly, you can change your life

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The first thing to say about the ideal morning routine is that it probably doesn’t exist. Yes, endless influencers promise that they have tweaked, tested and fine-tuned the process of revving up for the day, but how history’s most productive people actually get things done is so varied that it’s hard to draw definitive conclusions. Beethoven, reportedly, used to count out exactly 60 beans for his morning cup of coffee, while Victor Hugo downed two raw eggs after reading a daily missive from his mistress. Mark Wahlberg, on the other hand, wakes at 3am for pre-workout prayer, chasing up his gym time with a few holes of golf and a jolt in the cryo chamber before he even thinks about doing any work.

It is clear, though, that having some sort of routine is key: a set of automatic actions that you do every day, to ease you into your responsibilities with a bit of momentum and a fresh frame of mind. And there is some stuff that seems beneficial enough that everyone should be doing a version of it, even if individual methods differ: one person’s meditative bean arithmetic, after all, is another’s mindfulness. But if you want to finesse your routine, the key is to add one change at a time. “When you focus on a single behaviour,” says the behaviour change specialist Dr Heather McKee, “you build confidence through quick wins, and give your brain the clarity and dopamine hit it needs to automate that action. Once that habit feels natural, you free up mental space to layer in the next change.” But what habits should you be building?

The president’s professed satisfaction with his cabinet may reflect how hard it would be to get a replacement confirmed

For more than a decade he built his brand on two words: “You’re fired!” And in his first term in the White House, Donald Trump did not hesitate to show his staff the door, often via an abrasive tweet.

But since resuming the US presidency in January, Trump, the former host of the reality TV show The Apprentice, appears to have become an uncharacteristically bashful boss, more disposed to hiring than firing.

Feted birth of bambina Lara in Pagliara dei Marsi highlights sticky national debate over country’s ‘demographic winter’

In Pagliara dei Marsi, an ancient rural village on the slopes of Mount Girifalco in Italy’s Abruzzo region, cats vastly outnumber people.

They weave through the narrow streets, wander in and out of homes, and stretch out on walls overlooking the mountains. Their purrs are a consistent hum in the quiet that has come with decades of population decline.

Since the Enlightenment, we’ve been making our own decisions. But now AI may be about to change that

This summer, I found myself battling through traffic in the sweltering streets of Marseille. At a crossing, my friend in the passenger seat told me to turn right toward a spot known for its fish soup. But the navigation app Waze instructed us to go straight. Tired, and with the Renault feeling like a sauna on wheels, I followed Waze’s advice. Moments later, we were stuck at a construction site.

A trivial moment, maybe. But one that captures perhaps the defining question of our era, in which technology touches nearly every aspect of our lives: who do we trust more – other human beings and our own instincts, or the machine?

Joseph de Weck is a fellow with the Foreign Policy Research Institute

Exclusive: Imran Ahmed says US companies are ‘corrupting the system’ of politics by seeking to avoid accountability

A British anti-disinformation campaigner told by the Trump administration that he faces possible removal from the US has said he is being targeted by arrogant and “sociopathic” tech companies for trying to hold them to account.

Imran Ahmed, the chief executive of the Center for Countering Digital Hate (CCDH), is among five European nationals barred from the US by the state department after being accused of seeking to push tech firms to censor or suppress American viewpoints.

Exclusive: UK an ‘unwelcoming, racist’ country for overseas health workers, according to medical colleges leader

• ‘The NHS would collapse within hours’: BME staff say Britain fails to appreciate their roles

Foreign doctors and nurses are increasingly shunning the NHS because anti-migrant rhetoric and rising racism have created “a hostile environment”, the leader of Britain’s medics has warned.

The health service is being put at risk because overseas health professionals increasingly see the UK as an “unwelcoming, racist” country, in part because of the government’s tough approach to immigration, Jeanette Dickson said.

Starting as a roadie and guitar tech, Bamonte joined the band in 1990 after its breakthrough album Disintegration

Perry Bamonte, longtime guitarist and keyboard player for the Cure, has died aged 65.

The musician, known affectionately as Teddy, passed away after a short illness over Christmas, the band announced on their website.

Coastguard calls off search for Matthew Upham and second man who went missing off Budleigh Salterton in Devon

Tributes have been paid to one of two men who went missing during a Christmas Day swim.

The family of Matthew Upham issued a tribute to him on the Instagram account of his antiques business, saying he was “deeply loved and forever missed”.