It starts with a quiet Sunday evening. The sun is still up, everyone else seems to be out living their best summer, and suddenly you are downloading the dating app you swore you deleted for good.

In this Summer Heart Note, we look at what that ache may really be: the wish to feel wanted, the need for someone to share a sunset with, the discomfort of arriving alone to another barbecue, or simply the feeling that summer is happening somewhere else.

This is not an episode telling you to stay off the apps. It is a gentler invitation to pause before you swipe, understand what you are actually looking for, and date without handing your worth to a stranger’s thumb.

Bring a cold drink and an honest answer. This one may help you use the apps with a little more clarity — and a lot more self-respect.

Get in touch on IG: adele_thecoach

If you are curious, the replay's episode for Wednesday is episode 9: how to recognise your person