{"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":39.699,"body":"Feel free to write on whatever you like,"},{"startTime":36.6,"endTime":39.699,"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":47.97,"body":"There's no wrong way to do this."},{"startTime":48.07,"endTime":49.639,"body":"So, welcome to the party."},{"startTime":55.465,"endTime":56.515,"body":"What's up party people?"},{"startTime":57.894,"endTime":62.154,"body":"Today I've been reflecting on how"},{"startTime":57.894,"endTime":62.154,"body":"disappointment creeps into our lives."},{"startTime":63.064,"endTime":64.275,"body":"Sometimes without warning."},{"startTime":65.175,"endTime":69.294,"body":"Whether it's missing out on an"},{"startTime":65.175,"endTime":69.294,"body":"opportunity, a relationship that's"},{"startTime":69.295,"endTime":73.345,"body":"not working out, or just feeling like"},{"startTime":69.295,"endTime":73.345,"body":"things didn't go according to plan."},{"startTime":74.039,"endTime":75.52,"body":"Disappointment can hit us hard."},{"startTime":76.39,"endTime":77.25,"body":"But guess what?"},{"startTime":77.99,"endTime":79.88,"body":"It's part of the human experience."},{"startTime":80.04,"endTime":84.55,"body":"And we can use that as a tool to"},{"startTime":80.04,"endTime":84.55,"body":"grow from it and learn from it."},{"startTime":85.57,"endTime":88.629,"body":"That's why today we're going to be jamming"},{"startTime":85.57,"endTime":88.629,"body":"through five journal prompts to help"},{"startTime":88.629,"endTime":90.96,"body":"you process and navigate disappointment."},{"startTime":91.569,"endTime":94.84,"body":"So open up that journal and"},{"startTime":91.569,"endTime":94.84,"body":"let's get this party started."},{"startTime":95.47,"endTime":96.71,"body":"Here comes prompt number one."},{"startTime":97.9,"endTime":99.949,"body":"Think of a time you felt"},{"startTime":97.9,"endTime":99.949,"body":"deeply disappointed."},{"startTime":100.699,"endTime":101.87,"body":"What was the situation?"},{"startTime":101.949,"endTime":105.039,"body":"And what expectations did"},{"startTime":101.949,"endTime":105.039,"body":"you have that weren't met?"},{"startTime":105.795,"endTime":110.065,"body":"Write it all out and really dive into"},{"startTime":105.795,"endTime":110.065,"body":"what you were hoping for and why."},{"startTime":310.255,"endTime":310.854,"body":"Prompt number two."},{"startTime":311.715,"endTime":313.404,"body":"Now, let's take a step back."},{"startTime":314.105,"endTime":316.185,"body":"How did you respond to"},{"startTime":314.105,"endTime":316.185,"body":"that disappointment?"},{"startTime":316.674,"endTime":317.595,"body":"Was it anger?"},{"startTime":317.965,"endTime":320.065,"body":"Sadness or something else."},{"startTime":320.555,"endTime":324.905,"body":"Reflect on your initial reaction and"},{"startTime":320.555,"endTime":324.905,"body":"how that shaped your overall experience."},{"startTime":492.034,"endTime":492.725,"body":"Prompt number three."},{"startTime":493.175,"endTime":496.124,"body":"If you could go back and support"},{"startTime":493.175,"endTime":496.124,"body":"yourself in that moment of"},{"startTime":496.125,"endTime":498.135,"body":"disappointment, what would you say?"},{"startTime":498.865,"endTime":503.215,"body":"What encouragement or perspective could"},{"startTime":498.865,"endTime":503.215,"body":"have helped you cope with the situation?"},{"startTime":642.864,"endTime":643.515,"body":"Prop number four."},{"startTime":644.47,"endTime":646.88,"body":"Disappointment often has hidden lessons."},{"startTime":647.5,"endTime":650.68,"body":"What, if anything, did you"},{"startTime":647.5,"endTime":650.68,"body":"learn from this experience?"},{"startTime":651.25,"endTime":655.72,"body":"Even if it's tough to admit, how did"},{"startTime":651.25,"endTime":655.72,"body":"this event help shape who you are today?"},{"startTime":862.28,"endTime":863.08,"body":"Prompt number five."},{"startTime":863.87,"endTime":868.069,"body":"What new expectations or perspectives"},{"startTime":863.87,"endTime":868.069,"body":"could you set moving forward to"},{"startTime":868.069,"endTime":871.67,"body":"prevent future disappointment or"},{"startTime":868.069,"endTime":871.67,"body":"to handle it better when it comes?"},{"startTime":872.38,"endTime":875.3,"body":"How can you practice releasing"},{"startTime":872.38,"endTime":875.3,"body":"control over outcomes?"},{"startTime":1003.1,"endTime":1006.52,"body":"All right, my friends, that's a"},{"startTime":1003.1,"endTime":1006.52,"body":"wrap on today's Journal Jam session."},{"startTime":1007.179,"endTime":1009.709,"body":"Disappointment can be pretty"},{"startTime":1007.179,"endTime":1009.709,"body":"tough to deal with, I know, but"},{"startTime":1009.969,"endTime":1013.04,"body":"remember, it's also a signal that"},{"startTime":1009.969,"endTime":1013.04,"body":"you care deeply about something."},{"startTime":1013.519,"endTime":1016.37,"body":"And that's a beautiful thing, and"},{"startTime":1013.519,"endTime":1016.37,"body":"it's also a starting point for change."},{"startTime":1016.94,"endTime":1020.25,"body":"As we close out, I'd like to Take a"},{"startTime":1016.94,"endTime":1020.25,"body":"moment to acknowledge your resilience."},{"startTime":1020.71,"endTime":1023.88,"body":"Just by sitting with these emotions"},{"startTime":1020.71,"endTime":1023.88,"body":"and giving yourself space to reflect,"},{"startTime":1024.17,"endTime":1025.38,"body":"you're already moving forward."},{"startTime":1026.22,"endTime":1030.089,"body":"Now, before we go, make sure to check out"},{"startTime":1026.22,"endTime":1030.089,"body":"our app for more guided journaling with"},{"startTime":1030.089,"endTime":1033.369,"body":"mood and energy trackers and a community"},{"startTime":1030.089,"endTime":1033.369,"body":"that's always here to support you."},{"startTime":1033.994,"endTime":1036.925,"body":"And if you're not following me"},{"startTime":1033.994,"endTime":1036.925,"body":"yet, let's connect on Instagram"},{"startTime":1037.014,"endTime":1041.075,"body":"at JournalPartyOMG, or at Alex"},{"startTime":1037.014,"endTime":1041.075,"body":"Gellner, that's my personal handle."},{"startTime":1041.525,"endTime":1044.474,"body":"And don't forget to leave a review"},{"startTime":1041.525,"endTime":1044.474,"body":"on your favorite podcast platform"},{"startTime":1044.474,"endTime":1046.185,"body":"if this episode resonated with you."},{"startTime":1046.494,"endTime":1049.004,"body":"It helps us reach more people,"},{"startTime":1046.494,"endTime":1049.004,"body":"and it's always good to have"},{"startTime":1049.004,"endTime":1049.935,"body":"more people at the party."},{"startTime":1050.494,"endTime":1053.085,"body":"And of course, join us every"},{"startTime":1050.494,"endTime":1053.085,"body":"Wednesday night at 6 p."},{"startTime":1053.085,"endTime":1053.215,"body":"m."},{"startTime":1053.225,"endTime":1055.465,"body":"Pacific Standard Time"},{"startTime":1053.225,"endTime":1055.465,"body":"for Journal Party Live."},{"startTime":1055.764,"endTime":1058.455,"body":"It's a free live stream where"},{"startTime":1055.764,"endTime":1058.455,"body":"we journal together and share"},{"startTime":1058.455,"endTime":1059.635,"body":"our insights with the community."},{"startTime":1059.98,"endTime":1064.27,"body":"We meet on YouTube live, Facebook"},{"startTime":1059.98,"endTime":1064.27,"body":"live, and even directly inside our app."},{"startTime":1064.7,"endTime":1067.55,"body":"The links for all those are in the"},{"startTime":1064.7,"endTime":1067.55,"body":"show notes and it's been growing"},{"startTime":1067.55,"endTime":1068.69,"body":"every week and it's always a blast."},{"startTime":1068.69,"endTime":1070.959,"body":"So show up, love to see"},{"startTime":1068.69,"endTime":1070.959,"body":"you at the next one."},{"startTime":1071.949,"endTime":1073.87,"body":"Anyway, thanks for"},{"startTime":1071.949,"endTime":1073.87,"body":"journaling with me today."},{"startTime":1074.29,"endTime":1078.53,"body":"Keep those insights close and keep"},{"startTime":1074.29,"endTime":1078.53,"body":"growing and as always, party on."}]}