{"version":"1.0.0","segments":[{"startTime":11.26,"endTime":14.24,"body":"You're listening to the Journal"},{"startTime":11.26,"endTime":14.24,"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 sesh as we journal"},{"startTime":17.25,"endTime":18.42,"body":"through life together as a community."},{"startTime":19.009,"endTime":21.98,"body":"My name's Alex Gallner and I'll be"},{"startTime":19.009,"endTime":21.98,"body":"your host, so here's how it works."},{"startTime":22.48,"endTime":24.98,"body":"I'll give you a journal prompt and"},{"startTime":22.48,"endTime":24.98,"body":"a groove and you just start writing."},{"startTime":25.43,"endTime":27.979,"body":"After a few minutes, you'll hear a"},{"startTime":25.43,"endTime":27.979,"body":"little bell that sounds like this"},{"startTime":28.56,"endTime":30.23,"body":"and we'll move on to the next prompt."},{"startTime":30.405,"endTime":33.455,"body":"After a couple minutes, you'll hear"},{"startTime":30.405,"endTime":33.455,"body":"that bell again, and we'll move on to"},{"startTime":33.455,"endTime":36.175,"body":"the next prompt, and we'll just keep"},{"startTime":33.455,"endTime":36.175,"body":"going on like that till we're finished."},{"startTime":36.605,"endTime":39.714,"body":"Feel free to write on whatever you like,"},{"startTime":36.605,"endTime":39.714,"body":"or even just follow along in your car."},{"startTime":40.185,"endTime":43.275,"body":"If you finish before the bell, you can"},{"startTime":40.185,"endTime":43.275,"body":"try to dig deeper and elaborate, or"},{"startTime":43.275,"endTime":44.904,"body":"just chill out and enjoy the tunes."},{"startTime":45.584,"endTime":46.394,"body":"Don't overthink it."},{"startTime":46.644,"endTime":47.975,"body":"There's no wrong way to do this."},{"startTime":48.034,"endTime":49.634,"body":"So, welcome to the party."},{"startTime":50.275,"endTime":50.865,"body":"Journal Party."},{"startTime":55.455,"endTime":56.685,"body":"What's up party people?"},{"startTime":57.825,"endTime":61.255,"body":"Welcome back to another episode"},{"startTime":57.825,"endTime":61.255,"body":"of the Journal Party Podcast."},{"startTime":61.705,"endTime":64.524,"body":"I'm your host, Alex Gellner, and"},{"startTime":61.705,"endTime":64.524,"body":"today we're diving deep into a"},{"startTime":64.525,"endTime":69.215,"body":"topic that many of us struggle"},{"startTime":64.525,"endTime":69.215,"body":"with, overcoming negative beliefs."},{"startTime":69.824,"endTime":72.834,"body":"Whether it's that little voice in your"},{"startTime":69.824,"endTime":72.834,"body":"head telling you you're not good enough,"},{"startTime":73.134,"endTime":77.714,"body":"or past experiences that have shaped"},{"startTime":73.134,"endTime":77.714,"body":"how you see yourself, we all have them."},{"startTime":78.084,"endTime":78.784,"body":"But guess what?"},{"startTime":79.375,"endTime":83.845,"body":"Today, we're going to tackle those head"},{"startTime":79.375,"endTime":83.845,"body":"on and start rewriting those narratives."},{"startTime":84.72,"endTime":88.04,"body":"Today, we're gonna be jamming"},{"startTime":84.72,"endTime":88.04,"body":"through five journal prompts to help"},{"startTime":88.04,"endTime":89.7,"body":"you to overcome negative beliefs."},{"startTime":90.0,"endTime":93.65,"body":"So, open up that journal, and"},{"startTime":90.0,"endTime":93.65,"body":"let's get this party started."},{"startTime":94.28,"endTime":95.39,"body":"Here comes prompt number one."},{"startTime":95.899,"endTime":97.55,"body":"Identify your negative beliefs."},{"startTime":98.03,"endTime":100.859,"body":"Write down any negative beliefs"},{"startTime":98.03,"endTime":100.859,"body":"you hold about yourself."},{"startTime":101.229,"endTime":104.219,"body":"These could be thoughts like,"},{"startTime":101.229,"endTime":104.219,"body":"I'm not smart enough, I'll never"},{"startTime":104.22,"endTime":106.429,"body":"be successful, or I'm unlovable."},{"startTime":107.0,"endTime":108.979,"body":"Be honest and don't censor yourself."},{"startTime":109.115,"endTime":111.844,"body":"Get"},{"startTime":259.825,"endTime":260.954,"body":"ready for prompt number two."},{"startTime":261.584,"endTime":263.005,"body":"Explore the origin."},{"startTime":263.515,"endTime":265.645,"body":"Look at each negative"},{"startTime":263.515,"endTime":265.645,"body":"belief you've listed."},{"startTime":266.145,"endTime":268.185,"body":"Write about where you"},{"startTime":266.145,"endTime":268.185,"body":"think each one came from."},{"startTime":268.664,"endTime":269.924,"body":"Did someone tell you this?"},{"startTime":270.174,"endTime":272.735,"body":"Did a specific experience"},{"startTime":270.174,"endTime":272.735,"body":"make you feel this way?"},{"startTime":273.245,"endTime":273.745,"body":"Write about it."},{"startTime":502.444,"endTime":503.595,"body":"Here comes prompt number three."},{"startTime":504.045,"endTime":505.235,"body":"Challenge the belief."},{"startTime":505.545,"endTime":508.995,"body":"For each negative belief, Write"},{"startTime":505.545,"endTime":508.995,"body":"down evidence that contradicts it."},{"startTime":509.365,"endTime":514.095,"body":"For example, if you believe I'm not smart"},{"startTime":509.365,"endTime":514.095,"body":"enough, list accomplishments or times"},{"startTime":514.095,"endTime":515.955,"body":"you've successfully learned something new."},{"startTime":705.375,"endTime":706.555,"body":"Here comes prompt number four."},{"startTime":707.055,"endTime":708.265,"body":"Rewrite the narrative."},{"startTime":708.584,"endTime":712.635,"body":"Rewrite each negative belief into"},{"startTime":708.584,"endTime":712.635,"body":"a positive empowering statement."},{"startTime":713.21,"endTime":716.82,"body":"Instead of, I'll never be"},{"startTime":713.21,"endTime":716.82,"body":"successful, try, I have the skills"},{"startTime":716.82,"endTime":718.57,"body":"and determination to succeed."},{"startTime":719.39,"endTime":720.0,"body":"Something like that."},{"startTime":941.56,"endTime":943.969,"body":"And last but not least, here"},{"startTime":941.56,"endTime":943.969,"body":"comes prompt number five."},{"startTime":944.48,"endTime":945.36,"body":"Action steps."},{"startTime":945.79,"endTime":949.659,"body":"Write down at least three actionable"},{"startTime":945.79,"endTime":949.659,"body":"steps you can take to reinforce"},{"startTime":949.659,"endTime":951.139,"body":"your new positive beliefs."},{"startTime":951.629,"endTime":956.109,"body":"This could be learning a new skill,"},{"startTime":951.629,"endTime":956.109,"body":"practicing self care, or seeking"},{"startTime":956.109,"endTime":958.149,"body":"support from friends or a therapist."},{"startTime":1157.629,"endTime":1158.929,"body":"Awesome job, everyone!"},{"startTime":1159.635,"endTime":1163.305,"body":"You've just taken powerful steps toward"},{"startTime":1159.635,"endTime":1163.305,"body":"overcoming those negative beliefs."},{"startTime":1163.565,"endTime":1166.754,"body":"Remember, it's a journey,"},{"startTime":1163.565,"endTime":1166.754,"body":"and every little step counts."},{"startTime":1167.215,"endTime":1170.625,"body":"Keep revisiting these prompts whenever"},{"startTime":1167.215,"endTime":1170.625,"body":"you need to, and watch how your"},{"startTime":1170.625,"endTime":1172.335,"body":"mindset begins to shift over time."},{"startTime":1172.475,"endTime":1175.614,"body":"Don't forget to check out our app for more"},{"startTime":1172.475,"endTime":1175.614,"body":"guided journaling with mood and energy"},{"startTime":1175.614,"endTime":1177.565,"body":"trackers, and a supportive community."},{"startTime":1177.875,"endTime":1181.515,"body":"Connect with me on Instagram"},{"startTime":1177.875,"endTime":1181.515,"body":"or x at journalpartyomg, or my"},{"startTime":1181.515,"endTime":1183.285,"body":"personal handle at alexgallner."},{"startTime":1183.605,"endTime":1186.045,"body":"And I would love to hear about your"},{"startTime":1183.605,"endTime":1186.045,"body":"journey and your breakthroughs."},{"startTime":1186.285,"endTime":1188.385,"body":"If you enjoyed today's"},{"startTime":1186.285,"endTime":1188.385,"body":"episode, please leave a review."},{"startTime":1188.444,"endTime":1189.325,"body":"It really helps us out."},{"startTime":1189.785,"endTime":1193.725,"body":"Also, I'd like to invite you to join"},{"startTime":1189.785,"endTime":1193.725,"body":"us every single Wednesday night at 6 p."},{"startTime":1193.725,"endTime":1193.955,"body":"m."},{"startTime":1193.965,"endTime":1196.015,"body":"Pacific Standard Time"},{"startTime":1193.965,"endTime":1196.015,"body":"for Journal Party Live."},{"startTime":1196.335,"endTime":1199.455,"body":"It's a free live stream where"},{"startTime":1196.335,"endTime":1199.455,"body":"we get together as a community,"},{"startTime":1199.705,"endTime":1202.694,"body":"journal through our newest programs,"},{"startTime":1199.705,"endTime":1202.694,"body":"and share insights at the end."},{"startTime":1202.905,"endTime":1205.045,"body":"It's been growing every"},{"startTime":1202.905,"endTime":1205.045,"body":"week, and it's a ton of fun."},{"startTime":1205.375,"endTime":1208.625,"body":"You can tune in through our YouTube"},{"startTime":1205.375,"endTime":1208.625,"body":"channel, our private Facebook group,"},{"startTime":1208.665,"endTime":1210.024,"body":"or even directly through our app."},{"startTime":1210.445,"endTime":1211.985,"body":"All of those are linked in the show notes."},{"startTime":1212.805,"endTime":1214.975,"body":"And thank you so much for"},{"startTime":1212.805,"endTime":1214.975,"body":"journaling with me today."},{"startTime":1215.325,"endTime":1218.905,"body":"Remember, our beliefs shape our"},{"startTime":1215.325,"endTime":1218.905,"body":"realities, and by changing those"},{"startTime":1218.945,"endTime":1220.845,"body":"beliefs, we can change our lives."},{"startTime":1222.135,"endTime":1222.725,"body":"Chew on that."},{"startTime":1223.034,"endTime":1223.655,"body":"Journal about it."},{"startTime":1223.894,"endTime":1225.825,"body":"Party on."}]}