In the 17th installment of 4 X Mindfulness, Neila Steele and Andy Vasily discuss the themes of monitoring, assessing, and changing habits by bringing more self-awareness to our daily lives. In the first seed of mindfulness, Neila shares the work of the author, Laura Vanderkam, and the strategy of the 168-hour weekly spreadsheet that she created to assess where people spend their time each week. It is a great strategy to record and redirect energy in ways that lead to greater satisfaction, happiness, and health.

For Neila’s second seed of mindfulness, she shares two excellent websites related to self-improvement,, as well as Leo Babauta’s work with Zen Habits. Both of these websites are excellent resources to help focus on making improvements in both our personal and professional lives.

The third seed of mindfulness is rooted in the work of well-known psychologist, Dr. Martin Seligman and his work related to creating a more positive mental framework to operate our daily lives by. Andy explains the story behind his research and the specific strategies Seligman and his team of researchers have developed. This leads nicely into the 4th seed of mindfulness which is all about being more self-aware of our emotional state, to look deeply at the root causes of these emotions and the stories that we tell ourselves about these emotions. In becoming more self-aware of these stories, we position ourselves to change our narratives and reframe our daily experiences.

Hopefully, you’ll find an insight or two from this episode that will be applicable in your own life. Thanks for listening.


Neila Steele and Andy Vasily are international educators who have worked at fully authorized IB schools in 4 different countries over the past 17 years (Japan, Azerbaijan, Cambodia, China and Saudi Arabia). Andy is a consultant, workshop leader, presenter, and speaker. Neila presents and leads multiple workshops in the area of mindfulness. They have devoted themselves to sharing the powerful effects that mindfulness has on promoting greater mental, social, emotional, and physical well-being. Both Neila and Andy work at Gardens Elementary School on the King Abdullah Campus of Science and Technology in Saudi Arabia.

Connect With Andy and Neila


Twitter: @neilasteele



Twitter: @andyvasily


Themes Discussed:

Zen Habits, Dr. Martin Seligman, Mindset, Laura Vanderkam, Habit Awareness,