Quitting because you don't want to be uncomfortable will prevent you from growing.

Truly successful people don't rise to the top by acting tough; they become better by growing stronger.

While reflecting on past relationships and learning from them can be helpful, February isn't the best time to try and gain insight.

Building mental strength is about learning to regulate your thoughts, manage your emotions, and behave productively despite whatever circumstances you find yourself in.

Iranian parents can't stop their children. They're just wild - they want to party, they want their rights, they want to paint, they want to dance. No one can stop these new generations coming. That's why Iran has to open up: it's like a pot full of hot water, vapour and steam.

I know it's a cliche, but the whole family is just whacked. I mean, we're all out of our minds. They're the funniest, most eccentric bizarre people I've ever met, my siblings.

To be honest, from England Under-16s, through the 17s and 18s, really all the way through my youth career, I played at centre-half. For some reason, when I made my debut at Everton, I just played in central midfield, and it went from there.

I've had one very bad ankle injury but otherwise I've been incredibly lucky with my fitness. I've worked hard at it and I've always been fit even compared to other players. That sustains you through various parts of your career, but I am 36.