{"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":50.279,"endTime":50.859,"body":"Journal Party."},{"startTime":55.63,"endTime":56.882,"body":"What's up, party people?"},{"startTime":56.882,"endTime":61.19,"body":"It's your host, Alex Gowner, coming"},{"startTime":56.882,"endTime":61.19,"body":"back at you with another episode"},{"startTime":61.19,"endTime":62.6,"body":"of the Journal Party Podcast."},{"startTime":63.68,"endTime":66.73,"body":"You know, I've been thinking a lot"},{"startTime":63.68,"endTime":66.73,"body":"about the importance of standing up for"},{"startTime":66.73,"endTime":68.89,"body":"ourselves and advocating for our needs."},{"startTime":69.32,"endTime":74.25,"body":"This is actually coming up from a"},{"startTime":69.32,"endTime":74.25,"body":"little tiff that I had last week"},{"startTime":74.25,"endTime":77.47,"body":"with a company that I was doing"},{"startTime":74.25,"endTime":77.47,"body":"business with and, you know, I"},{"startTime":77.47,"endTime":79.539,"body":"thought something was kind of unfair."},{"startTime":80.095,"endTime":84.824,"body":"And so, I stood up for myself until"},{"startTime":80.095,"endTime":84.824,"body":"they made it fair, and I felt like"},{"startTime":84.824,"endTime":86.945,"body":"a jerk the whole time, kind of."},{"startTime":86.984,"endTime":90.215,"body":"I was really polite, but I don't know,"},{"startTime":86.984,"endTime":90.215,"body":"there was a little part of me saying like,"},{"startTime":90.215,"endTime":91.674,"body":"Should you even stick up for yourself?"},{"startTime":91.674,"endTime":97.015,"body":"And ultimately, I'm really glad"},{"startTime":91.674,"endTime":97.015,"body":"that I did because I got a really"},{"startTime":97.015,"endTime":100.384,"body":"sweet deal on something that I was"},{"startTime":97.015,"endTime":100.384,"body":"otherwise going to be cheated out of."},{"startTime":100.395,"endTime":103.535,"body":"So, I don't know, weird feelings"},{"startTime":100.395,"endTime":103.535,"body":"all around, and whenever that"},{"startTime":103.535,"endTime":105.005,"body":"happens, I like to journal about it."},{"startTime":105.375,"endTime":111.55,"body":"And so, you know, Look, it's not always"},{"startTime":105.375,"endTime":111.55,"body":"easy, but it's crucial for our well being"},{"startTime":111.55,"endTime":114.96,"body":"and our personal growth that we stand up"},{"startTime":111.55,"endTime":114.96,"body":"for ourselves and that we advocate for"},{"startTime":114.96,"endTime":120.009,"body":"ourselves when we believe we ought to,"},{"startTime":114.96,"endTime":120.009,"body":"when we believe that we're in the right."},{"startTime":120.169,"endTime":122.91,"body":"Not to say that you"},{"startTime":120.169,"endTime":122.91,"body":"always need to be right."},{"startTime":122.999,"endTime":126.989,"body":"I think that sometimes it's better"},{"startTime":122.999,"endTime":126.989,"body":"to be kind than to be right, but it"},{"startTime":126.99,"endTime":128.48,"body":"is good to stick up for yourself."},{"startTime":128.48,"endTime":131.785,"body":"So today, We're gonna be jamming"},{"startTime":128.48,"endTime":131.785,"body":"through five journal prompts to"},{"startTime":131.785,"endTime":133.285,"body":"help you to explore this theme."},{"startTime":133.685,"endTime":137.295,"body":"So, go ahead and open up that journal"},{"startTime":133.685,"endTime":137.295,"body":"and let's get this party started."},{"startTime":137.744,"endTime":138.974,"body":"Here comes prompt number one."},{"startTime":140.555,"endTime":143.785,"body":"Think of a time when you"},{"startTime":140.555,"endTime":143.785,"body":"successfully stood up for yourself."},{"startTime":144.225,"endTime":146.584,"body":"What was the situation"},{"startTime":144.225,"endTime":146.584,"body":"and how did you handle it?"},{"startTime":146.975,"endTime":148.125,"body":"And what was the outcome?"},{"startTime":148.464,"endTime":150.625,"body":"Reflect on how this"},{"startTime":148.464,"endTime":150.625,"body":"experience made you feel."},{"startTime":332.655,"endTime":333.445,"body":"Prompt number two."},{"startTime":333.975,"endTime":338.395,"body":"Identify an area of your life where you"},{"startTime":333.975,"endTime":338.395,"body":"feel you need to assert yourself more."},{"startTime":338.834,"endTime":340.334,"body":"What holds you back from doing so?"},{"startTime":340.624,"endTime":344.455,"body":"And what small steps can you take to start"},{"startTime":340.624,"endTime":344.455,"body":"advocating for your needs in this area?"},{"startTime":492.325,"endTime":493.074,"body":"Prompt number three."},{"startTime":493.635,"endTime":497.705,"body":"Write about a role model who"},{"startTime":493.635,"endTime":497.705,"body":"exemplifies strong self advocacy."},{"startTime":498.355,"endTime":500.875,"body":"What qualities do they"},{"startTime":498.355,"endTime":500.875,"body":"possess that you admire?"},{"startTime":501.145,"endTime":504.295,"body":"And how can you incorporate these"},{"startTime":501.145,"endTime":504.295,"body":"qualities into your own life?"},{"startTime":668.49,"endTime":672.03,"body":"Describe a situation where you"},{"startTime":668.49,"endTime":672.03,"body":"felt your needs were not being met."},{"startTime":672.52,"endTime":676.27,"body":"How did you respond, and what could"},{"startTime":672.52,"endTime":676.27,"body":"you have done differently to advocate"},{"startTime":676.27,"endTime":678.05,"body":"for yourself more effectively?"},{"startTime":800.389,"endTime":803.57,"body":"Imagine your ideal self who"},{"startTime":800.389,"endTime":803.57,"body":"is confident and assertive."},{"startTime":804.265,"endTime":807.625,"body":"How does this version of you"},{"startTime":804.265,"endTime":807.625,"body":"handle conflicts and express needs?"},{"startTime":900.494,"endTime":904.444,"body":"Alright party people, hopefully that was"},{"startTime":900.494,"endTime":904.444,"body":"as powerful for you as it was for me."},{"startTime":904.925,"endTime":906.374,"body":"Remember that asserting"},{"startTime":904.925,"endTime":906.374,"body":"yourself is important."},{"startTime":906.415,"endTime":909.515,"body":"And advocating for your needs can"},{"startTime":906.415,"endTime":909.515,"body":"be a journey and it can take some"},{"startTime":909.515,"endTime":912.935,"body":"practice, but take the insights"},{"startTime":909.515,"endTime":912.935,"body":"that you've gained today and start"},{"startTime":912.935,"endTime":914.324,"body":"applying them in your daily life."},{"startTime":914.574,"endTime":917.204,"body":"If you can't advocate for"},{"startTime":914.574,"endTime":917.204,"body":"yourself, then who will?"},{"startTime":917.795,"endTime":918.304,"body":"All right."},{"startTime":918.314,"endTime":920.284,"body":"So thank you so much for"},{"startTime":918.314,"endTime":920.284,"body":"journaling with me today."},{"startTime":920.574,"endTime":924.004,"body":"Make sure to check out our app for more"},{"startTime":920.574,"endTime":924.004,"body":"guided journaling with mood and energy"},{"startTime":924.005,"endTime":925.755,"body":"trackers and a supportive community."},{"startTime":925.944,"endTime":929.135,"body":"It can also connect with me on"},{"startTime":925.944,"endTime":929.135,"body":"Instagram and X at journal party,"},{"startTime":929.165,"endTime":931.085,"body":"OMG, or my personal handle."},{"startTime":931.085,"endTime":931.464,"body":"That's x."},{"startTime":931.52,"endTime":937.63,"body":"Alex Gallner, A L E X G A L L N E R, and"},{"startTime":931.52,"endTime":937.63,"body":"if you enjoyed today's episode, please"},{"startTime":937.64,"endTime":939.01,"body":"leave a review and spread the word."},{"startTime":939.2,"endTime":941.43,"body":"Your feedback really helps us"},{"startTime":939.2,"endTime":941.43,"body":"grow and reach more people,"},{"startTime":941.44,"endTime":942.829,"body":"so please, please, please."},{"startTime":943.379,"endTime":947.359,"body":"Alright, don't forget to join us"},{"startTime":943.379,"endTime":947.359,"body":"every Wednesday night at 6pm Pacific"},{"startTime":947.36,"endTime":949.609,"body":"Standard Time for Journal Party Live."},{"startTime":949.82,"endTime":952.51,"body":"It is a free live stream where"},{"startTime":949.82,"endTime":952.51,"body":"the community gets together and"},{"startTime":952.51,"endTime":955.82,"body":"journals through our newest programs"},{"startTime":952.51,"endTime":955.82,"body":"and shares insights at the end."},{"startTime":956.15,"endTime":957.38,"body":"It's been growing every week."},{"startTime":957.625,"endTime":958.355,"body":"And it's a ton of fun."},{"startTime":958.365,"endTime":959.815,"body":"So we'd love to have you there."},{"startTime":959.815,"endTime":963.705,"body":"You can tune in through our YouTube"},{"startTime":959.815,"endTime":963.705,"body":"channel or our private Facebook group,"},{"startTime":963.805,"endTime":965.995,"body":"or even directly through our mobile app."},{"startTime":966.355,"endTime":967.635,"body":"All are linked in the show notes."},{"startTime":967.635,"endTime":969.755,"body":"So check it out and"},{"startTime":967.635,"endTime":969.755,"body":"we'll see you next time."},{"startTime":970.365,"endTime":972.965,"body":"And until next time, party on."}]}