{"version":"1.0.0","segments":[{"startTime":11.26,"endTime":14.239,"body":"You're listening to the Journal"},{"startTime":11.26,"endTime":14.239,"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":18.419,"body":"through life together as a community."},{"startTime":19.009,"endTime":21.979,"body":"My name's 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":24.979,"body":"I'll give you a journal prompt in a"},{"startTime":22.479,"endTime":24.979,"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":30.07,"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":36.17,"body":"the next prompt, and we'll just keep"},{"startTime":33.46,"endTime":36.17,"body":"going on like that until 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":40.18,"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":44.78,"body":"just chill out and enjoy the tunes."},{"startTime":45.59,"endTime":49.64,"body":"Don't overthink it, there's no wrong way"},{"startTime":45.59,"endTime":49.64,"body":"to do this, so, welcome to the party."},{"startTime":50.279,"endTime":50.839,"body":"Journal party."},{"startTime":55.179,"endTime":56.459,"body":"What's up party people?"},{"startTime":56.949,"endTime":60.12,"body":"It's your host Alex, and today, we're"},{"startTime":56.949,"endTime":60.12,"body":"talking about something that we all"},{"startTime":60.12,"endTime":62.47,"body":"deal with, but nobody likes to admit."},{"startTime":63.28,"endTime":66.32,"body":"That midday slump where everything"},{"startTime":63.28,"endTime":66.32,"body":"starts to feel pointless, and you"},{"startTime":66.32,"endTime":68.02,"body":"just want to crawl back into bed."},{"startTime":68.02,"endTime":70.134,"body":"It's You know what I'm talking about."},{"startTime":70.525,"endTime":73.435,"body":"But instead of throwing in the towel"},{"startTime":70.525,"endTime":73.435,"body":"and scrolling through social media"},{"startTime":73.435,"endTime":76.725,"body":"until your brain turns to mush, I got"},{"startTime":73.435,"endTime":76.725,"body":"something a little better for you."},{"startTime":77.595,"endTime":81.134,"body":"A few quick journal prompts to shift"},{"startTime":77.595,"endTime":81.134,"body":"your focus and give you an energy boost."},{"startTime":81.255,"endTime":84.995,"body":"Because let's face it, sometimes"},{"startTime":81.255,"endTime":84.995,"body":"you just need to reset, not escape."},{"startTime":85.405,"endTime":86.595,"body":"So here's the deal."},{"startTime":87.104,"endTime":89.414,"body":"Today we're going to be jamming"},{"startTime":87.104,"endTime":89.414,"body":"through five journal prompts"},{"startTime":89.414,"endTime":92.005,"body":"designed to wake up your brain"},{"startTime":89.414,"endTime":92.005,"body":"and shake off that sluggishness."},{"startTime":92.354,"endTime":96.595,"body":"So open up that journal, put"},{"startTime":92.354,"endTime":96.595,"body":"the excuses on mute or silent."},{"startTime":97.255,"endTime":99.125,"body":"And let's get this party started."},{"startTime":99.925,"endTime":100.984,"body":"Here comes prompt number one."},{"startTime":104.215,"endTime":107.675,"body":"First up, what's one thing you're looking"},{"startTime":104.215,"endTime":107.675,"body":"forward to in the rest of your day?"},{"startTime":107.905,"endTime":108.825,"body":"And I mean anything."},{"startTime":108.875,"endTime":111.664,"body":"It could be dinner, that podcast"},{"startTime":108.875,"endTime":111.664,"body":"that you've been meaning to listen"},{"startTime":111.664,"endTime":114.705,"body":"to, or even just the satisfaction"},{"startTime":111.664,"endTime":114.705,"body":"of finishing what's in front of you."},{"startTime":115.294,"endTime":118.454,"body":"Focusing on something, no matter"},{"startTime":115.294,"endTime":118.454,"body":"how small, that excites you, can"},{"startTime":118.454,"endTime":119.914,"body":"literally change your brain chemistry."},{"startTime":120.235,"endTime":121.655,"body":"It's called anticipation, people."},{"startTime":121.955,"endTime":124.899,"body":"And it's It's way better than"},{"startTime":121.955,"endTime":124.899,"body":"complaining about how tired you are."},{"startTime":125.08,"endTime":128.655,"body":"So go ahead, write it down"},{"startTime":125.08,"endTime":128.655,"body":"and see you after the song."},{"startTime":241.859,"endTime":243.359,"body":"Okay, here comes problem number two."},{"startTime":244.05,"endTime":247.44,"body":"What's something that's annoying"},{"startTime":244.05,"endTime":247.44,"body":"you or dragging you down right now?"},{"startTime":247.92,"endTime":248.68,"body":"Be honest here."},{"startTime":248.73,"endTime":250.27,"body":"What's sapping your energy?"},{"startTime":250.759,"endTime":254.63,"body":"A lot of times we push through this stuff"},{"startTime":250.759,"endTime":254.63,"body":"and push it down and it just festers."},{"startTime":254.919,"endTime":257.42,"body":"But calling it out, writing it"},{"startTime":254.919,"endTime":257.42,"body":"down, helps you to deal with it."},{"startTime":257.43,"endTime":258.97,"body":"So what is that thing?"},{"startTime":259.12,"endTime":262.89,"body":"Maybe it's an email that you're"},{"startTime":259.12,"endTime":262.89,"body":"avoiding or some random life stress."},{"startTime":262.91,"endTime":266.315,"body":"Whatever it is that you're trying to Name"},{"startTime":262.91,"endTime":266.315,"body":"it, write it down, and then let it go."},{"startTime":266.595,"endTime":269.845,"body":"Sometimes the simple act of naming"},{"startTime":266.595,"endTime":269.845,"body":"the thing that's annoying you is"},{"startTime":269.845,"endTime":271.665,"body":"enough to let it lose its grip."},{"startTime":271.965,"endTime":272.885,"body":"So, give it a shot."},{"startTime":386.345,"endTime":387.795,"body":"Alright, here comes prompt number three."},{"startTime":388.385,"endTime":392.524,"body":"What's one small, super doable thing that"},{"startTime":388.385,"endTime":392.524,"body":"you can knock out in the next half hour?"},{"startTime":392.945,"endTime":394.404,"body":"Seriously, don't overthink this."},{"startTime":394.525,"endTime":397.095,"body":"It's not about conquering your"},{"startTime":394.525,"endTime":397.095,"body":"whole to do list or becoming"},{"startTime":397.095,"endTime":398.665,"body":"superhuman in the next 30 minutes."},{"startTime":399.165,"endTime":402.275,"body":"It's just one small, tiny thing"},{"startTime":399.165,"endTime":402.275,"body":"that you can do that'll make you"},{"startTime":402.275,"endTime":403.705,"body":"feel a little bit more accomplished."},{"startTime":403.715,"endTime":405.445,"body":"You could be sending an email."},{"startTime":405.685,"endTime":409.255,"body":"Organizing your desk or even"},{"startTime":405.685,"endTime":409.255,"body":"just standing up and stretching."},{"startTime":409.815,"endTime":412.815,"body":"When you do something small"},{"startTime":409.815,"endTime":412.815,"body":"and you win in it, that win"},{"startTime":412.825,"endTime":414.004,"body":"gives you energy to keep going."},{"startTime":414.325,"endTime":427.084,"body":"So what's your win?"},{"startTime":504.235,"endTime":521.605,"body":"so much for watching, and I'll see you"},{"startTime":537.615,"endTime":539.224,"body":"All right, here comes prompt number four."},{"startTime":539.705,"endTime":542.135,"body":"How are you physically feeling right now?"},{"startTime":542.485,"endTime":543.615,"body":"I'm totally serious."},{"startTime":543.875,"endTime":546.055,"body":"When you're stuck in your head"},{"startTime":543.875,"endTime":546.055,"body":"and you're feeling sluggish,"},{"startTime":546.065,"endTime":547.675,"body":"you're usually ignoring your body."},{"startTime":547.925,"endTime":549.695,"body":"So, are your shoulders hunched?"},{"startTime":549.885,"endTime":551.075,"body":"Is your jaw clenched?"},{"startTime":551.284,"endTime":552.845,"body":"Is your posture just garbage?"},{"startTime":553.435,"endTime":554.394,"body":"How is your breathing?"},{"startTime":554.654,"endTime":555.425,"body":"Write it down."},{"startTime":555.655,"endTime":557.989,"body":"A quick check in with your body can"},{"startTime":555.655,"endTime":557.989,"body":"tell you a lot about what's going on."},{"startTime":557.99,"endTime":568.849,"body":"Alright,"},{"startTime":682.93,"endTime":684.5,"body":"last one, and this one's pretty big."},{"startTime":684.96,"endTime":687.819,"body":"What's a mantra or affirmation"},{"startTime":684.96,"endTime":687.819,"body":"that you can tell yourself"},{"startTime":687.839,"endTime":689.569,"body":"right now to shift your mindset?"},{"startTime":690.169,"endTime":692.94,"body":"I'm not talking about some woo"},{"startTime":690.169,"endTime":692.94,"body":"woo stuff here, I'm talking about"},{"startTime":692.94,"endTime":694.73,"body":"something that you actually believe."},{"startTime":695.25,"endTime":698.76,"body":"Maybe it's, I've got this, or I'm"},{"startTime":695.25,"endTime":698.76,"body":"ready to take charge of the day."},{"startTime":698.849,"endTime":701.249,"body":"Find something that resonates with you."},{"startTime":701.259,"endTime":701.279,"body":"Yeah."},{"startTime":701.28,"endTime":701.424,"body":"Yeah."},{"startTime":701.845,"endTime":706.155,"body":"Words have power, and saying"},{"startTime":701.845,"endTime":706.155,"body":"something simple but real to yourself"},{"startTime":706.155,"endTime":707.915,"body":"can change your entire outlook."},{"startTime":708.135,"endTime":712.164,"body":"So, write it down, repeat it to"},{"startTime":708.135,"endTime":712.164,"body":"yourself, and feel that shift."},{"startTime":866.975,"endTime":868.255,"body":"Alright, you just did it."},{"startTime":868.744,"endTime":871.714,"body":"Five prompts to give yourself"},{"startTime":868.744,"endTime":871.714,"body":"a midday energy boost."},{"startTime":872.095,"endTime":873.155,"body":"You feeling more awake?"},{"startTime":873.574,"endTime":875.685,"body":"You feeling more in control?"},{"startTime":875.805,"endTime":876.559,"body":"Cause that's the point."},{"startTime":877.16,"endTime":879.22,"body":"You don't have to let"},{"startTime":877.16,"endTime":879.22,"body":"that midday slump own you."},{"startTime":879.36,"endTime":882.63,"body":"You can always shift your energy with"},{"startTime":879.36,"endTime":882.63,"body":"just a little bit of intention and focus."},{"startTime":882.89,"endTime":885.7,"body":"And so I would encourage you to"},{"startTime":882.89,"endTime":885.7,"body":"save this episode anytime you need"},{"startTime":885.7,"endTime":887.28,"body":"a little bit of a quick pick me up."},{"startTime":887.43,"endTime":890.8,"body":"These prompts are evergreen and will"},{"startTime":887.43,"endTime":890.8,"body":"work for you whenever you need to just"},{"startTime":891.339,"endTime":893.549,"body":"get over that hump, conquer the slump."},{"startTime":894.095,"endTime":894.495,"body":"Do it."},{"startTime":895.085,"endTime":896.055,"body":"It's a wise thing to do."},{"startTime":896.265,"endTime":899.825,"body":"And hey, if you like these prompts,"},{"startTime":896.265,"endTime":899.825,"body":"we've got a ton more where that"},{"startTime":899.825,"endTime":901.065,"body":"came from inside of our app."},{"startTime":901.625,"endTime":904.795,"body":"We've got guided journaling sessions,"},{"startTime":901.625,"endTime":904.795,"body":"mood and energy trackers, and an"},{"startTime":904.795,"endTime":907.675,"body":"amazing community to keep you going"},{"startTime":904.795,"endTime":907.675,"body":"when you need a little extra push."},{"startTime":907.995,"endTime":910.035,"body":"You don't have to figure all"},{"startTime":907.995,"endTime":910.035,"body":"this stuff out on your own."},{"startTime":910.295,"endTime":912.245,"body":"We got your back, so join the party."},{"startTime":912.604,"endTime":916.609,"body":"And before we wrap, Don't forget to"},{"startTime":912.604,"endTime":916.609,"body":"join us every Wednesday night at 6 p."},{"startTime":916.609,"endTime":916.76,"body":"m."},{"startTime":916.76,"endTime":918.629,"body":"Pacific Standard Time"},{"startTime":916.76,"endTime":918.629,"body":"for Journal Party Live."},{"startTime":919.28,"endTime":922.76,"body":"It is a free livestream where we journal"},{"startTime":919.28,"endTime":922.76,"body":"together through our latest programs"},{"startTime":922.76,"endTime":924.1,"body":"and at the end we share insights."},{"startTime":924.43,"endTime":927.37,"body":"It's fun, it's growing every week,"},{"startTime":924.43,"endTime":927.37,"body":"and you don't want to miss out."},{"startTime":927.81,"endTime":931.09,"body":"You can find us on our YouTube"},{"startTime":927.81,"endTime":931.09,"body":"channel, in our private Facebook"},{"startTime":931.09,"endTime":932.71,"body":"group, or even directly in our app."},{"startTime":933.315,"endTime":935.605,"body":"You can check out the show notes"},{"startTime":933.315,"endTime":935.605,"body":"for all the links to all that."},{"startTime":936.105,"endTime":940.194,"body":"And as always, hit me up on Instagram"},{"startTime":936.105,"endTime":940.194,"body":"at journalpartyomg or my personal"},{"startTime":940.194,"endTime":943.775,"body":"handle at alexgallner, and let me know"},{"startTime":940.194,"endTime":943.775,"body":"how these prompts worked out for you."},{"startTime":943.974,"endTime":946.734,"body":"And if you loved this episode,"},{"startTime":943.974,"endTime":946.734,"body":"please leave a review wherever"},{"startTime":946.734,"endTime":947.685,"body":"you get your podcasts."},{"startTime":947.974,"endTime":950.784,"body":"It really helps us get more"},{"startTime":947.974,"endTime":950.784,"body":"people journaling with us,"},{"startTime":951.204,"endTime":952.784,"body":"which is kind of the point."},{"startTime":952.794,"endTime":953.135,"body":"It's a party."},{"startTime":953.135,"endTime":957.765,"body":"We want it to be a big party, so"},{"startTime":953.135,"endTime":957.765,"body":"appreciate your help in all that."},{"startTime":957.765,"endTime":959.765,"body":"Anyway, thanks for"},{"startTime":957.765,"endTime":959.765,"body":"hanging out with me today."},{"startTime":959.775,"endTime":961.105,"body":"Thanks for journaling with me today."},{"startTime":962.335,"endTime":964.594,"body":"I got nothing else for you, so party on."}]}