England’s Joe Marler says his spell in self‑imposed Test exile last year has rejuvenated him and improved his life on and off the field as he prepares to pack down against an Italy team now coached by his former Harlequins director, Conor O’Shea.

Marler made himself unavailable for the tour of Australia last summer, putting his international future at risk, but is now a visibly happier man before his 49th England cap on Sunday. “I didn’t know how it was going to pan out but at that point I didn’t care,” he said. “I had to make that judgment knowing I may not get back in the squad again. As well as Eddie Jones took it, there was always a chance.”

Restorative time away with his young family, however, has worked wonders on all fronts, with the 26-year-old having made a conscious effort to put a chequered disciplinary record behind him.

“It helped stepping away from rugby a little bit. Making more effort with my family and realising that is my number one priority and the thing I enjoy most has also helped me on the field. Doing less is more in that regard.”

His team-mates have enjoyed having him back, despite initially querying his sanity. “The boys were very understanding but I think they were a bit surprised I made that choice before the Australia tour, considering what we had previously achieved and the fact Australia is a good crack as a country,” Marler said. “They were saying: ‘More fool you, you are the one missing out.’”

The revitalised prop is also being driven on by the return from injury of Mako Vunipola and believes the pair’s rivalry for the starting loosehead jersey has encouraged both men to raise their game. “There has never been friction between us but unless you want to keep striving to improve yourself you will be left behind. There is always that competition … that spurs us on.”

Vunipola’s brother Billy will remain unavailable for England throughout this Six Nations because of injury but the fit-again Anthony Watson did come through training on Tuesday. Marler is anticipating a tough scrummaging test against O’Shea’s Italy – “Conor will tell them to stick to their strengths and it will be a battle for us” – but says England’s hard-earned win in Wales has boosted squad morale.

“It’s up there with one of my favourite wins. Everyone talks about the Cardiff atmosphere … there’s no better place to challenge yourself when you’ve that many people not backing you and wanting some blood. It was a good performance and a proper Test match. Credit to Wales, that was the best they’d played in a while. It took a lot for us to get the win.”