{"version":"1.0.0","segments":[{"startTime":11.24,"endTime":14.24,"body":"You're listening to the Journal"},{"startTime":11.24,"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":24.97,"body":"I'll give you a journal prompt in a"},{"startTime":22.48,"endTime":24.97,"body":"groove and you just start writing."},{"startTime":25.429,"endTime":27.979,"body":"After a few minutes, you'll hear a"},{"startTime":25.429,"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":30.41,"endTime":33.46,"body":"After a couple minutes, you'll hear"},{"startTime":30.41,"endTime":33.46,"body":"that bell again, and we'll move on to"},{"startTime":33.46,"endTime":36.18,"body":"the next prompt, and we'll just keep"},{"startTime":33.46,"endTime":36.18,"body":"going on like that till we're finished."},{"startTime":36.6,"endTime":39.72,"body":"Feel free to write on whatever you like,"},{"startTime":36.6,"endTime":39.72,"body":"or even just follow along in your car."},{"startTime":40.19,"endTime":43.269,"body":"If you finish before the bell, you can"},{"startTime":40.19,"endTime":43.269,"body":"try to dig deeper and elaborate, or"},{"startTime":43.269,"endTime":44.909,"body":"just chill out and enjoy the tunes."},{"startTime":45.589,"endTime":46.399,"body":"Don't overthink it."},{"startTime":46.64,"endTime":47.97,"body":"There's no wrong way to do this."},{"startTime":48.07,"endTime":49.639,"body":"So, welcome to the party."},{"startTime":55.965,"endTime":57.144,"body":"What's up, party people?"},{"startTime":58.405,"endTime":62.175,"body":"Alex here, and welcome back to"},{"startTime":58.405,"endTime":62.175,"body":"another episode of Journal Party."},{"startTime":63.575,"endTime":67.165,"body":"Today, I want to talk about something"},{"startTime":63.575,"endTime":67.165,"body":"that's been on my mind lately."},{"startTime":68.385,"endTime":69.235,"body":"Perfectionism."},{"startTime":69.694,"endTime":72.955,"body":"You know, that little voice inside that"},{"startTime":69.694,"endTime":72.955,"body":"tells you nothing's ever good enough?"},{"startTime":73.744,"endTime":76.365,"body":"Well, we're gonna tackle"},{"startTime":73.744,"endTime":76.365,"body":"that head on today."},{"startTime":77.16,"endTime":81.34,"body":"Perfectionism can be a real roadblock,"},{"startTime":77.16,"endTime":81.34,"body":"whether it's in our personal lives,"},{"startTime":81.68,"endTime":84.83,"body":"careers, or even in our creative pursuits."},{"startTime":85.27,"endTime":90.349,"body":"It often leads to stress, burnout, and"},{"startTime":85.27,"endTime":90.349,"body":"a never ending cycle of self criticism."},{"startTime":91.409,"endTime":93.115,"body":"But, it's Here's the good news."},{"startTime":93.475,"endTime":94.515,"body":"We can learn to overcome it."},{"startTime":95.605,"endTime":96.185,"body":"That's right."},{"startTime":96.395,"endTime":99.665,"body":"Today we're going to be jamming"},{"startTime":96.395,"endTime":99.665,"body":"through five journal prompts to"},{"startTime":99.665,"endTime":103.664,"body":"help you to embrace self compassion"},{"startTime":99.665,"endTime":103.664,"body":"and kick perfectionism to the curb."},{"startTime":104.275,"endTime":107.324,"body":"So open up that journal and"},{"startTime":104.275,"endTime":107.324,"body":"let's get this party started."},{"startTime":108.159,"endTime":109.149,"body":"Here comes prompt number one."},{"startTime":111.509,"endTime":117.249,"body":"What are the unrealistic standards I hold"},{"startTime":111.509,"endTime":117.249,"body":"myself to, and how do they impact my life?"},{"startTime":117.759,"endTime":120.669,"body":"Take a few minutes to write down those"},{"startTime":117.759,"endTime":120.669,"body":"high bars you've set for yourself."},{"startTime":121.029,"endTime":124.479,"body":"Reflect on how these standards affect"},{"startTime":121.029,"endTime":124.479,"body":"your day to day life, your mental"},{"startTime":124.479,"endTime":126.229,"body":"health, and your relationships."},{"startTime":126.609,"endTime":128.57,"body":"Remember, this is a judgment free zone."},{"startTime":128.729,"endTime":131.19,"body":"It's all about awareness and"},{"startTime":128.729,"endTime":131.19,"body":"understanding, so just start writing."},{"startTime":338.0,"endTime":338.65,"body":"Prompt number two."},{"startTime":339.285,"endTime":342.525,"body":"Think about a recent situation"},{"startTime":339.285,"endTime":342.525,"body":"where you felt you failed."},{"startTime":343.164,"endTime":345.925,"body":"How would you comfort a"},{"startTime":343.164,"endTime":345.925,"body":"friend in the same situation?"},{"startTime":346.615,"endTime":348.605,"body":"Now direct that compassion"},{"startTime":346.615,"endTime":348.605,"body":"toward yourself."},{"startTime":348.945,"endTime":352.534,"body":"Write a letter to yourself offering"},{"startTime":348.945,"endTime":352.534,"body":"the same kindness and understanding."},{"startTime":353.065,"endTime":357.355,"body":"Perfectionism often makes us our own"},{"startTime":353.065,"endTime":357.355,"body":"harshest critics, but we deserve the"},{"startTime":357.355,"endTime":358.884,"body":"same compassion we give to others."},{"startTime":359.214,"endTime":360.255,"body":"So, write about it."},{"startTime":575.474,"endTime":576.224,"body":"Prompt number three."},{"startTime":576.805,"endTime":580.145,"body":"List something you did well today"},{"startTime":576.805,"endTime":580.145,"body":"or yesterday, no matter how small."},{"startTime":580.64,"endTime":582.4,"body":"It's time to celebrate your successes."},{"startTime":582.949,"endTime":586.14,"body":"By acknowledging your achievements,"},{"startTime":582.949,"endTime":586.14,"body":"you shift your focus from"},{"startTime":586.14,"endTime":587.5,"body":"what's wrong to what's right."},{"startTime":588.02,"endTime":591.73,"body":"This practice helps build a more"},{"startTime":588.02,"endTime":591.73,"body":"positive and realistic self image."},{"startTime":592.52,"endTime":593.039,"body":"Keep writing!"},{"startTime":722.615,"endTime":723.525,"body":"Prompt number four."},{"startTime":724.194,"endTime":727.525,"body":"What activities bring you joy"},{"startTime":724.194,"endTime":727.525,"body":"and make you lose track of time?"},{"startTime":728.155,"endTime":731.665,"body":"These are often the moments when"},{"startTime":728.155,"endTime":731.665,"body":"we're least focused on being perfect"},{"startTime":731.674,"endTime":733.265,"body":"and most engaged in the present."},{"startTime":733.935,"endTime":736.964,"body":"Write about how you can incorporate"},{"startTime":733.935,"endTime":736.964,"body":"more of these joyful activities"},{"startTime":736.994,"endTime":738.264,"body":"into your daily routine."},{"startTime":738.265,"endTime":744.514,"body":"Prompt"},{"startTime":955.075,"endTime":955.765,"body":"number five."},{"startTime":956.265,"endTime":959.365,"body":"Describe a time when you"},{"startTime":956.265,"endTime":959.365,"body":"embraced imperfection and it"},{"startTime":959.365,"endTime":960.745,"body":"led to a positive outcome."},{"startTime":961.335,"endTime":964.435,"body":"Maybe it was a project at"},{"startTime":961.335,"endTime":964.435,"body":"work, a conversation with a"},{"startTime":964.435,"endTime":966.715,"body":"friend, or a creative endeavor."},{"startTime":967.185,"endTime":971.365,"body":"Reflect on how letting go of"},{"startTime":967.185,"endTime":971.365,"body":"perfectionism helped you to grow, learn,"},{"startTime":971.385,"endTime":973.255,"body":"or simply enjoy the moment more fully."},{"startTime":1147.714,"endTime":1148.625,"body":"Alrighty, party people."},{"startTime":1148.864,"endTime":1149.915,"body":"Awesome job today."},{"startTime":1150.575,"endTime":1153.358,"body":"Overcoming perfection isn't"},{"startTime":1150.575,"endTime":1153.358,"body":"about lowering your standards."},{"startTime":1153.358,"endTime":1157.618,"body":"It's about embracing your humanity"},{"startTime":1153.358,"endTime":1157.618,"body":"and finding joy in the journey."},{"startTime":1157.618,"endTime":1159.554,"body":"Remember, perfectionism is an illusion."},{"startTime":1160.034,"endTime":1160.524,"body":"I'm sorry."},{"startTime":1161.315,"endTime":1162.355,"body":"Perfectionism, loser."},{"startTime":1163.155,"endTime":1164.554,"body":"Perfectionism is very real."},{"startTime":1165.195,"endTime":1167.895,"body":"Anyway, we won't edit that out"},{"startTime":1165.195,"endTime":1167.895,"body":"in the spirit of perfectionism."},{"startTime":1168.284,"endTime":1169.215,"body":"We're trying to beat it."},{"startTime":1169.475,"endTime":1171.455,"body":"Anyway, progress is real."},{"startTime":1171.524,"endTime":1172.554,"body":"That's what I'm trying to say here."},{"startTime":1172.645,"endTime":1175.264,"body":"And if today's prompts resonated"},{"startTime":1172.645,"endTime":1175.264,"body":"with you, keep journaling"},{"startTime":1175.274,"endTime":1176.435,"body":"about them throughout the week."},{"startTime":1177.024,"endTime":1179.905,"body":"As always, I'd like to invite you"},{"startTime":1177.024,"endTime":1179.905,"body":"to check out our app for more guided"},{"startTime":1179.905,"endTime":1183.375,"body":"journaling with mood and energy trackers,"},{"startTime":1179.905,"endTime":1183.375,"body":"as well as a supportive community."},{"startTime":1183.795,"endTime":1186.865,"body":"Connect with me on Instagram"},{"startTime":1183.795,"endTime":1186.865,"body":"and X at JournalPartyOMG, or my"},{"startTime":1186.865,"endTime":1188.764,"body":"personal handle, at Alex Gellner."},{"startTime":1189.014,"endTime":1191.605,"body":"And don't forget to leave a review"},{"startTime":1189.014,"endTime":1191.605,"body":"if you enjoyed today's show."},{"startTime":1192.244,"endTime":1194.355,"body":"Join us every single"},{"startTime":1192.244,"endTime":1194.355,"body":"Wednesday night at 6 p."},{"startTime":1194.355,"endTime":1194.495,"body":"m."},{"startTime":1194.504,"endTime":1196.775,"body":"Pacific Standard Time"},{"startTime":1194.504,"endTime":1196.775,"body":"for Journal Party Live."},{"startTime":1197.125,"endTime":1199.875,"body":"It is a free livestream where the"},{"startTime":1197.125,"endTime":1199.875,"body":"community gets together to journal"},{"startTime":1199.875,"endTime":1202.445,"body":"through our newest programs, and"},{"startTime":1199.875,"endTime":1202.445,"body":"we share our insights at the end."},{"startTime":1202.855,"endTime":1206.014,"body":"It's been growing every week, and it's a"},{"startTime":1202.855,"endTime":1206.014,"body":"ton of fun, so you can tune in to that."},{"startTime":1206.38,"endTime":1209.93,"body":"Through our YouTube channel, our"},{"startTime":1206.38,"endTime":1209.93,"body":"private Facebook group, or directly"},{"startTime":1209.93,"endTime":1213.19,"body":"through our app under programs and"},{"startTime":1209.93,"endTime":1213.19,"body":"then the journal party live section."},{"startTime":1213.72,"endTime":1217.51,"body":"All of the links are down there in"},{"startTime":1213.72,"endTime":1217.51,"body":"the show notes, so check it out."},{"startTime":1217.98,"endTime":1219.8,"body":"And thank you so much for"},{"startTime":1217.98,"endTime":1219.8,"body":"journaling with me today."},{"startTime":1220.01,"endTime":1222.08,"body":"Remember progress over perfection."},{"startTime":1222.679,"endTime":1223.08,"body":"Party on."}]}