{"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":21.979,"body":"My name is Alex Gallner and I'll be"},{"startTime":19.009,"endTime":21.979,"body":"your host so here's how it works."},{"startTime":22.479,"endTime":24.969,"body":"I'll give you a journal prompt in a"},{"startTime":22.479,"endTime":24.969,"body":"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":30.06,"body":"and we'll move on to the next prompt."},{"startTime":30.409,"endTime":33.46,"body":"After a couple minutes, you'll hear"},{"startTime":30.409,"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":36.599,"endTime":39.72,"body":"Feel free to write on whatever you like,"},{"startTime":36.599,"endTime":39.72,"body":"or even just follow along in your car."},{"startTime":40.18,"endTime":43.269,"body":"If you finish before the bell, you can"},{"startTime":40.18,"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":47.959,"body":"There's no wrong way to do this."},{"startTime":48.029,"endTime":49.64,"body":"So, welcome to the party."},{"startTime":55.574,"endTime":56.765,"body":"What's up, party people?"},{"startTime":57.475,"endTime":60.684,"body":"It's Alex Gellner here, your guide"},{"startTime":57.475,"endTime":60.684,"body":"on this amazing journey of self"},{"startTime":60.684,"endTime":62.225,"body":"discovery and personal growth."},{"startTime":63.085,"endTime":66.455,"body":"You know, I was just thinking about one"},{"startTime":63.085,"endTime":66.455,"body":"of my favorite things about journaling."},{"startTime":67.185,"endTime":71.375,"body":"When we journal regularly, we are"},{"startTime":67.185,"endTime":71.375,"body":"left with a powerful record of what"},{"startTime":71.375,"endTime":74.905,"body":"we've set out to do and then, of"},{"startTime":71.375,"endTime":74.905,"body":"course, what has actually happened."},{"startTime":75.445,"endTime":78.514,"body":"Now, I don't think that that's Anyone"},{"startTime":75.445,"endTime":78.514,"body":"takes down 100 percent of their goals,"},{"startTime":78.525,"endTime":83.815,"body":"but over time, we should have some pretty"},{"startTime":78.525,"endTime":83.815,"body":"strong evidence of our own self efficacy."},{"startTime":85.025,"endTime":89.054,"body":"At the very least, we can check in with"},{"startTime":85.025,"endTime":89.054,"body":"ourselves and become aware of anything"},{"startTime":89.054,"endTime":93.234,"body":"that's going on under the surface, so"},{"startTime":89.054,"endTime":93.234,"body":"I think journals can be really helpful"},{"startTime":93.234,"endTime":95.095,"body":"when it comes to believing in yourself."},{"startTime":95.595,"endTime":97.144,"body":"We've all faced moments of doubt."},{"startTime":97.595,"endTime":101.815,"body":"Times when we felt like we weren't good"},{"startTime":97.595,"endTime":101.815,"body":"enough or strong enough, but today,"},{"startTime":101.825,"endTime":103.225,"body":"we're going to change that narrative."},{"startTime":103.655,"endTime":105.795,"body":"Today, we're going to be"},{"startTime":103.655,"endTime":105.795,"body":"embracing our inner strength"},{"startTime":105.805,"endTime":107.434,"body":"and igniting that self belief."},{"startTime":107.434,"endTime":112.044,"body":"So, I hope you're excited because"},{"startTime":107.434,"endTime":112.044,"body":"this is going to be awesome sauce."},{"startTime":112.644,"endTime":115.115,"body":"Today, we're going to be jamming"},{"startTime":112.644,"endTime":115.115,"body":"through five journal prompts to"},{"startTime":115.115,"endTime":116.545,"body":"help you to believe in yourself."},{"startTime":116.994,"endTime":119.985,"body":"Open up that journal and"},{"startTime":116.994,"endTime":119.985,"body":"let's get this party started."},{"startTime":120.055,"endTime":121.465,"body":"Here comes prompt number one."},{"startTime":122.61,"endTime":125.58,"body":"Write about a time when"},{"startTime":122.61,"endTime":125.58,"body":"you felt proud of yourself."},{"startTime":126.18,"endTime":127.22,"body":"What did you achieve?"},{"startTime":127.59,"endTime":128.6,"body":"How did it make you feel?"},{"startTime":363.74,"endTime":364.55,"body":"Prompt number two."},{"startTime":364.92,"endTime":366.99,"body":"Think about a challenge"},{"startTime":364.92,"endTime":366.99,"body":"you're currently facing."},{"startTime":367.35,"endTime":370.199,"body":"Write down the negative thoughts"},{"startTime":367.35,"endTime":370.199,"body":"that come up around this challenge."},{"startTime":370.54,"endTime":374.0,"body":"Now, challenge each of those"},{"startTime":370.54,"endTime":374.0,"body":"thoughts with a positive affirmation."},{"startTime":374.269,"endTime":377.38,"body":"For example, if you're thinking,"},{"startTime":374.269,"endTime":377.38,"body":"I can't do this, counter it with"},{"startTime":377.38,"endTime":380.909,"body":"something like, I am capable and"},{"startTime":377.38,"endTime":380.909,"body":"strong enough to overcome this."},{"startTime":380.91,"endTime":381.53,"body":"Give it a shot."},{"startTime":381.56,"endTime":382.59,"body":"It's going to make you feel awesome."},{"startTime":600.255,"endTime":601.224,"body":"Prompt number three."},{"startTime":601.615,"endTime":604.085,"body":"Describe a moment when"},{"startTime":601.615,"endTime":604.085,"body":"someone else believed in you."},{"startTime":604.605,"endTime":607.815,"body":"What did they say or do that made"},{"startTime":604.605,"endTime":607.815,"body":"you feel supported and capable?"},{"startTime":608.425,"endTime":611.704,"body":"How did their belief in you"},{"startTime":608.425,"endTime":611.704,"body":"impact your actions and self view?"},{"startTime":839.805,"endTime":840.685,"body":"Prompt number four."},{"startTime":841.244,"endTime":844.744,"body":"List the qualities or"},{"startTime":841.244,"endTime":844.744,"body":"skills that make you unique."},{"startTime":845.274,"endTime":848.185,"body":"How have these qualities or"},{"startTime":845.274,"endTime":848.185,"body":"skills helped you in the past?"},{"startTime":848.505,"endTime":849.954,"body":"How can they help you in the future?"},{"startTime":1078.705,"endTime":1079.645,"body":"Prompt number five."},{"startTime":1080.335,"endTime":1084.455,"body":"Visualize your future self who has"},{"startTime":1080.335,"endTime":1084.455,"body":"already achieved your current goals."},{"startTime":1084.905,"endTime":1087.805,"body":"Describe this future version"},{"startTime":1084.905,"endTime":1087.805,"body":"of yourself in detail."},{"startTime":1088.314,"endTime":1089.534,"body":"What have you accomplished?"},{"startTime":1089.805,"endTime":1090.705,"body":"How do you feel?"},{"startTime":1090.974,"endTime":1094.675,"body":"What advice does this future"},{"startTime":1090.974,"endTime":1094.675,"body":"self have for you right now?"},{"startTime":1181.75,"endTime":1193.459,"body":"I"},{"startTime":1225.04,"endTime":1230.089,"body":"don't know why I'm doing this,"},{"startTime":1225.04,"endTime":1230.089,"body":"but I'm going to do it anyway."},{"startTime":1319.85,"endTime":1322.88,"body":"Wow, party people, that was an"},{"startTime":1319.85,"endTime":1322.88,"body":"incredible journaling session."},{"startTime":1323.26,"endTime":1326.85,"body":"Remember, believing in yourself is a"},{"startTime":1323.26,"endTime":1326.85,"body":"journey, and every step that you take"},{"startTime":1326.85,"endTime":1330.43,"body":"brings you closer to the confident,"},{"startTime":1326.85,"endTime":1330.43,"body":"capable person that you're meant to be."},{"startTime":1330.73,"endTime":1334.07,"body":"So keep those journals close, and"},{"startTime":1330.73,"endTime":1334.07,"body":"revisit these prompts whenever"},{"startTime":1334.07,"endTime":1335.609,"body":"you need a boost of self belief."},{"startTime":1336.089,"endTime":1339.08,"body":"Thank you so much for journaling with"},{"startTime":1336.089,"endTime":1339.08,"body":"me today, and don't forget to check"},{"startTime":1339.08,"endTime":1342.26,"body":"out our app for more guided journaling"},{"startTime":1339.08,"endTime":1342.26,"body":"with mood and energy trackers as"},{"startTime":1342.26,"endTime":1343.87,"body":"well as a supportive community."},{"startTime":1344.09,"endTime":1348.389,"body":"Connect with me on Instagram"},{"startTime":1344.09,"endTime":1348.389,"body":"and X at journalpartyomg, or my"},{"startTime":1348.399,"endTime":1349.829,"body":"personal handle at alexgibberish."},{"startTime":1350.58,"endTime":1353.91,"body":"That's A L E X G A L L N E R."},{"startTime":1354.26,"endTime":1356.15,"body":"And I would love to hear"},{"startTime":1354.26,"endTime":1356.15,"body":"about your journey and how"},{"startTime":1356.15,"endTime":1357.34,"body":"these prompts are helping you."},{"startTime":1357.87,"endTime":1361.71,"body":"Also, join us every Wednesday"},{"startTime":1357.87,"endTime":1361.71,"body":"night at 6pm Pacific Standard"},{"startTime":1361.759,"endTime":1363.26,"body":"Time for Journal Party Live."},{"startTime":1363.58,"endTime":1366.73,"body":"It is a free live stream where we"},{"startTime":1363.58,"endTime":1366.73,"body":"journal through our newest programs"},{"startTime":1366.76,"endTime":1368.15,"body":"and share insights together."},{"startTime":1368.459,"endTime":1370.889,"body":"It's been growing every"},{"startTime":1368.459,"endTime":1370.889,"body":"week, and it's a ton of fun."},{"startTime":1371.284,"endTime":1375.205,"body":"You can tune into that through our YouTube"},{"startTime":1371.284,"endTime":1375.205,"body":"channel, our private Facebook group, or"},{"startTime":1375.215,"endTime":1377.135,"body":"even directly through our mobile app."},{"startTime":1377.505,"endTime":1379.585,"body":"All of those are linked in the show notes."},{"startTime":1379.784,"endTime":1383.204,"body":"Finally, I'd like you to try to"},{"startTime":1379.784,"endTime":1383.204,"body":"remember that you are stronger"},{"startTime":1383.455,"endTime":1387.404,"body":"than you think, and you have the"},{"startTime":1383.455,"endTime":1387.404,"body":"power to achieve great things."},{"startTime":1387.404,"endTime":1390.134,"body":"So believe in yourself"},{"startTime":1387.404,"endTime":1390.134,"body":"because I believe in you."},{"startTime":1390.795,"endTime":1391.975,"body":"That's all I got for you folks."},{"startTime":1392.245,"endTime":1395.035,"body":"Have a wonderful rest of"},{"startTime":1392.245,"endTime":1395.035,"body":"your week and party on."}]}