{"version":"1.0.0","segments":[{"startTime":11.28,"endTime":14.25,"body":"You're listening to the Journal"},{"startTime":11.28,"endTime":14.25,"body":"Party podcast where every week"},{"startTime":14.25,"endTime":17.25,"body":"we get together for the ultimate"},{"startTime":14.25,"endTime":17.25,"body":"journal jam session as we journal"},{"startTime":17.25,"endTime":18.51,"body":"through life together as a community."},{"startTime":18.99,"endTime":20.79,"body":"My name's Alex Gallner,"},{"startTime":18.99,"endTime":20.79,"body":"and I'll be your host."},{"startTime":20.79,"endTime":22.065,"body":"So, Here's how it works."},{"startTime":22.485,"endTime":24.975,"body":"I'll give you a journal prompt and a"},{"startTime":22.485,"endTime":24.975,"body":"groove, and you just start writing."},{"startTime":25.425,"endTime":27.975,"body":"After a few minutes, you'll hear a"},{"startTime":25.425,"endTime":27.975,"body":"little bell that sounds like this,"},{"startTime":28.575,"endTime":30.045,"body":"and we'll move on to the next prompt."},{"startTime":30.405,"endTime":33.465,"body":"After a couple minutes, you'll hear"},{"startTime":30.405,"endTime":33.465,"body":"that bell again, and we'll move on to"},{"startTime":33.465,"endTime":36.195,"body":"the next prompt and we'll just keep"},{"startTime":33.465,"endTime":36.195,"body":"going on like that until we're finished."},{"startTime":36.325,"endTime":39.715,"body":"Feel free to write on whatever you like"},{"startTime":36.325,"endTime":39.715,"body":"or even just follow along in your car."},{"startTime":40.165,"endTime":42.865,"body":"If you finish before the bell, you"},{"startTime":40.165,"endTime":42.865,"body":"can try to dig deeper and elaborate"},{"startTime":43.075,"endTime":45.175,"body":"or just chill out and enjoy the tunes."},{"startTime":45.595,"endTime":46.405,"body":"Don't overthink it."},{"startTime":46.645,"endTime":50.785,"body":"There's no wrong way to do this, so"},{"startTime":46.645,"endTime":50.785,"body":"welcome to the party journal party."},{"startTime":54.375,"endTime":55.665,"body":"What's up Party people?"},{"startTime":56.714,"endTime":57.735,"body":"Happy New Year."},{"startTime":58.725,"endTime":62.205,"body":"Hopefully everyone stayed"},{"startTime":58.725,"endTime":62.205,"body":"hydrated and has recovered from"},{"startTime":62.21,"endTime":63.765,"body":"the festivities in merry making."},{"startTime":64.364,"endTime":68.445,"body":"I know that after any holiday, especially"},{"startTime":64.364,"endTime":68.445,"body":"New Years, by the time I've recovered"},{"startTime":68.445,"endTime":72.705,"body":"my energy, I'm just chomping at the"},{"startTime":68.445,"endTime":72.705,"body":"bit to get back into a productive flow."},{"startTime":73.455,"endTime":76.785,"body":"And of course, the New Year"},{"startTime":73.455,"endTime":76.785,"body":"sort of has that process built"},{"startTime":76.789,"endTime":79.275,"body":"in with New Year's resolutions."},{"startTime":80.01,"endTime":82.74,"body":"Setting up your resolutions"},{"startTime":80.01,"endTime":82.74,"body":"for the new year is an exciting"},{"startTime":82.8,"endTime":84.6,"body":"and rewarding experience."},{"startTime":85.29,"endTime":89.28,"body":"It gives you the opportunity to reflect"},{"startTime":85.29,"endTime":89.28,"body":"on the past and make plans for the future."},{"startTime":89.94,"endTime":94.98,"body":"But if you're like most people, your"},{"startTime":89.94,"endTime":94.98,"body":"enthusiasm and determination may"},{"startTime":94.98,"endTime":96.6,"body":"start to fade after a few weeks."},{"startTime":96.69,"endTime":101.67,"body":"So to help your resolutions stick,"},{"startTime":96.69,"endTime":101.67,"body":"I thought that we might as well work"},{"startTime":101.67,"endTime":102.96,"body":"through them, like journal prompts."},{"startTime":103.695,"endTime":104.175,"body":"That's right."},{"startTime":104.655,"endTime":108.195,"body":"Get your journals ready because"},{"startTime":104.655,"endTime":108.195,"body":"here comes five journal prompts"},{"startTime":108.375,"endTime":112.425,"body":"to help you set meaningful New"},{"startTime":108.375,"endTime":112.425,"body":"Year's resolutions for 2023."},{"startTime":112.905,"endTime":114.195,"body":"Here comes your first prompt."},{"startTime":115.605,"endTime":118.305,"body":"What do you want to accomplish this year?"},{"startTime":120.02,"endTime":122.789,"body":"What do you want to accomplish this year?"},{"startTime":231.575,"endTime":233.645,"body":"Let's continue with prop to number two."},{"startTime":234.425,"endTime":236.345,"body":"What habits do you need to develop?"},{"startTime":237.815,"endTime":240.575,"body":"What habits do you need to develop?"},{"startTime":428.685,"endTime":430.665,"body":"Let's keep it going with"},{"startTime":428.685,"endTime":430.665,"body":"prompt number three."},{"startTime":431.175,"endTime":434.265,"body":"What obstacles might"},{"startTime":431.175,"endTime":434.265,"body":"prevent you from succeeding?"},{"startTime":435.765,"endTime":439.125,"body":"What obstacles might"},{"startTime":435.765,"endTime":439.125,"body":"prevent you from succeeding?"},{"startTime":573.105,"endTime":577.725,"body":"Okay, here comes prompt number four,"},{"startTime":573.105,"endTime":577.725,"body":"who can provide you with support,"},{"startTime":579.525,"endTime":581.745,"body":"who can provide you with support."},{"startTime":685.685,"endTime":688.235,"body":"Okay, and here comes your"},{"startTime":685.685,"endTime":688.235,"body":"last prompt of the day."},{"startTime":688.235,"endTime":689.435,"body":"Prompt number five."},{"startTime":690.065,"endTime":692.075,"body":"How will you measure your progress?"},{"startTime":693.555,"endTime":696.215,"body":"How will you measure your progress?"},{"startTime":801.755,"endTime":802.925,"body":"And there's that bell."},{"startTime":803.645,"endTime":806.075,"body":"Not bad for our first journal"},{"startTime":803.645,"endTime":806.075,"body":"jam session of the year."},{"startTime":806.075,"endTime":806.076,"body":"Huh?"},{"startTime":807.064,"endTime":809.825,"body":"Using journal prompts are one"},{"startTime":807.064,"endTime":809.825,"body":"of many tools available at our"},{"startTime":809.825,"endTime":813.515,"body":"disposal when it comes to creating"},{"startTime":809.825,"endTime":813.515,"body":"effective New Year's resolutions."},{"startTime":814.055,"endTime":817.835,"body":"Allowing time for reflection prior"},{"startTime":814.055,"endTime":817.835,"body":"to taking action prevents us from"},{"startTime":817.835,"endTime":821.435,"body":"setting unrealistic expectations, which"},{"startTime":817.835,"endTime":821.435,"body":"often leads us to feel overwhelmed"},{"startTime":821.435,"endTime":822.665,"body":"or disheartened come February."},{"startTime":822.905,"endTime":826.325,"body":"If you've been joining me on the"},{"startTime":822.905,"endTime":826.325,"body":"live journaling sessions on journal"},{"startTime":826.325,"endTime":830.314,"body":"party.com, you'll notice that I often"},{"startTime":826.325,"endTime":830.314,"body":"talk about goal setting strategies."},{"startTime":830.725,"endTime":834.835,"body":"One method that can help is"},{"startTime":830.725,"endTime":834.835,"body":"using smart goals, smart standing"},{"startTime":834.835,"endTime":838.645,"body":"for specific, measurable,"},{"startTime":834.835,"endTime":838.645,"body":"achievable, relevant, and timely."},{"startTime":838.704,"endTime":839.605,"body":"Specific goals."},{"startTime":839.605,"endTime":842.485,"body":"Help ensure that you have a clear"},{"startTime":839.605,"endTime":842.485,"body":"focus on what you want to achieve."},{"startTime":842.995,"endTime":846.835,"body":"Measurable goals, provide a way to track"},{"startTime":842.995,"endTime":846.835,"body":"progress and determine if you're on"},{"startTime":846.835,"endTime":851.454,"body":"the right path or if adjustments need"},{"startTime":846.835,"endTime":851.454,"body":"to be made Achievable goals provide"},{"startTime":851.454,"endTime":855.385,"body":"assurance that success is possible rather"},{"startTime":851.454,"endTime":855.385,"body":"than setting unrealistic expectations."},{"startTime":856.045,"endTime":859.495,"body":"Relevant goals promote long-term"},{"startTime":856.045,"endTime":859.495,"body":"motivation and commitment."},{"startTime":859.584,"endTime":861.805,"body":"When they aligned with the"},{"startTime":859.584,"endTime":861.805,"body":"important values that you have,"},{"startTime":862.104,"endTime":863.574,"body":"they can help inspire action."},{"startTime":863.574,"endTime":868.165,"body":"And finally, timely goals or time-bound"},{"startTime":863.574,"endTime":868.165,"body":"goals can keep you motivated by"},{"startTime":868.165,"endTime":871.525,"body":"providing deadlines to work towards,"},{"startTime":868.165,"endTime":871.525,"body":"by combining these five components when"},{"startTime":871.525,"endTime":873.084,"body":"creating your New Year's resolutions."},{"startTime":873.28,"endTime":876.67,"body":"Will be much easier and more enjoyable"},{"startTime":873.28,"endTime":876.67,"body":"to reach your desired outcome."},{"startTime":877.15,"endTime":880.93,"body":"Now, if your answers today lacked any"},{"startTime":877.15,"endTime":880.93,"body":"of those smart components, it might"},{"startTime":880.93,"endTime":884.65,"body":"be worth trying to rephrase your goal"},{"startTime":880.93,"endTime":884.65,"body":"statements, especially if you're going"},{"startTime":884.65,"endTime":886.18,"body":"to try to reaffirm them in the future."},{"startTime":886.51,"endTime":889.54,"body":"Repetition is powerful, but you wanna"},{"startTime":886.51,"endTime":889.54,"body":"make sure that if you're repeating"},{"startTime":889.54,"endTime":890.68,"body":"stuff, you're repeating the right stuff."},{"startTime":891.545,"endTime":894.455,"body":"For more help with this, feel free"},{"startTime":891.545,"endTime":894.455,"body":"to check out our guided goal setting"},{"startTime":894.455,"endTime":896.435,"body":"programs on journal party.com."},{"startTime":896.855,"endTime":898.895,"body":"And that's all I got for you today, folks."},{"startTime":898.895,"endTime":899.705,"body":"That's our show."},{"startTime":899.885,"endTime":902.465,"body":"So thank you so much"},{"startTime":899.885,"endTime":902.465,"body":"for journaling with us."},{"startTime":902.555,"endTime":906.295,"body":"Hit me up on Twitter and"},{"startTime":902.555,"endTime":906.295,"body":"Instagram at @journalpartyOMG."},{"startTime":906.575,"endTime":909.215,"body":"I'd love to hear your thoughts"},{"startTime":906.575,"endTime":909.215,"body":"and please send in your requests"},{"startTime":909.215,"endTime":910.015,"body":"for different prompt themes."},{"startTime":910.775,"endTime":913.775,"body":"Please also leave a review and spread"},{"startTime":910.775,"endTime":913.775,"body":"the word so that we can make this"},{"startTime":913.775,"endTime":915.305,"body":"an even bigger party next week."},{"startTime":915.365,"endTime":917.045,"body":"And I hope you have a"},{"startTime":915.365,"endTime":917.045,"body":"wonderful week this week."},{"startTime":917.225,"endTime":917.705,"body":"Party on."}]}