In this episode, we’re diving deep into a powerful but often overlooked question: What truly matters to you?

We live in a world filled with distractions, expectations, and noise, and without clarity, it’s easy to drift. However, journaling offers a way to return to center. In this session, we’ll explore how you can use reflective writing or audio journaling to identify and reconnect with your core values — the principles that guide your decisions, your goals, and your sense of purpose.

We’ll draw from timeless wisdom and practical frameworks provided by thought leaders such as John Demartini, Stephen Covey, Tony Robbins, and Viktor Frankl — each offering unique perspectives on how values shape our lives. You’ll be guided through prompts designed to help you not just name your values, but feel them. Discover where your energy naturally flows, what drives you, and what might need realignment.

Whether you're navigating a life transition, seeking more meaningful work, or simply feeling off course, this episode is your space to pause, reflect, and rediscover what truly matters.

Notes

• What drives your decisions in life? (Tony Robbins)
• Value Determination (Dr. John Demartini)
• About Values: The Most Important Factor in Human Behavior (Dr. John Demartini)
• Personal Values: A Research-Backed Way to Manage Stress (James Clear)
• Exploring Values-Based Actions in ACT Therapy ( Bay Area CBT Center)

Fear shows up for all of us in big moments and small. But what if, instead of avoiding it, we could learn from it? In this episode, we explore how journaling can help us understand our fears, process them with clarity, and move forward with confidence. Drawing inspiration from authors like Tim Ferriss, Susan Jeffers, Brené Brown, and Elizabeth Gilbert, we’ll unpack how fear is not our enemy, but often a signpost for growth. You’ll be guided through thoughtful journaling prompts designed to name your fear, examine its roots, and build emotional strength in the face of uncertainty. This is your space to be honest, to reflect, and to discover the quiet bravery already within you.

Notes

• Tim Ferriss’ Fear-Setting Strategy: How to Make a Decision when Fear is Holding you Back (Morgane Michael)
• Fear-Setting: The Most Valuable Exercise I Do Every Month (Tim Ferris)
• The Biology of Fear (National Library of Medicine)
• What Happens in the Brain When We Feel Fear (Smithsonian Magazine)
• How Journaling Helps Process Thoughts and Emotions in Treatment (Arista Recovery)

In this episode, we explore gratitude journaling as a powerful mental health practice — not just a list of things you’re thankful for, but a way to rewire your brain, ground yourself emotionally, and reconnect with what truly matters. Drawing from the work of leading researchers like Dr. Robert Emmons, Brené Brown, and Rick Hanson, you’ll learn how practicing gratitude can shift your perspective, increase resilience, and help you heal, especially when life feels overwhelming. Through guided audio prompts, we’ll go beyond surface-level gratitude and uncover the quiet, meaningful moments that often go unnoticed. This is gratitude for real life — messy, beautiful, and deeply human.

Notes

• Why Gratitude Is Good (DailyGood)
• Brené Brown on Joy and Gratitude (Global Leadership Network)
• Guided Gratitude for Resilience: A Framework (YouTube)
• How To Keep A Gratitude Journal | Think Out Loud With Jay Shetty (YouTube)
• Can Gratitude Benefit Your Health? (University of Rochester Medical Center)

In this episode of Journal Jam Sessions, we invite you to explore a major decision you may be facing — something that feels heavy, important, or uncertain. Instead of overthinking or outsourcing your choice, you’ll be guided through two powerful frameworks used by some of the world’s most intentional thinkers.

First, we’ll explore Elon Musk’s First Principles Thinking, a model that helps you strip away assumptions and rebuild your decision from the ground up. Then, we’ll shift into Jeff Bezos’s Regret Minimization Framework, where you’ll step into your future self’s shoes and ask: “What will I regret not doing?”

Through guided audio journaling, you’ll slow down, listen inward, and uncover a clearer path — not the perfect decision, but the one that feels right for you. Let’s begin.

Notes

• How to Minimize Regret Using Jeff Bezos’s Regret Minimization Framework (Faster Than Normal)
• Mood Journals and Mental Patterns: Seeing the Invisible Through Words (Up)
• First Principles: Elon Musk on the Power of Thinking for Yourself (Innovator)
• The Ultimate Guide for Keeping an Audio Journal (Journaling Habit)

In this first episode of Journal Jam Sessions, we explore one of the most common yet unspoken sources of daily stress: workplace conflict. Whether it’s a tense exchange with a colleague, an unresolved disagreement with your boss, or the weight of miscommunication, this guided audio session gives you space to reflect, express, and release.

Notes

• Feeling Stuck? Here’s How Non-Directive Counseling Lets You Lead The Way (mytherapist.ng)
• What is Emotional Attunement and How Does It Help? (Carepatron)
• Voice Journaling – A Beginner’s Guide (Journaling Insights)

Welcome to the final episode of The Five Dimensions of Self. In this closing chapter, we explore how physical, emotional, intellectual, social, and spiritual aspects of our identity interweave to form a whole, integrated self. True well-being comes not from isolated improvement, but from aligning these inner dimensions. With the help of the Chosn audio journaling app, we’ll reflect on how guided voice journaling can bring cohesion to your inner world, supporting self-awareness, balance, and long-term mental wellness.

Notes

• Mindsight and Neural Integration" with Dan Siegel, MD (YouTube)
• An Introduction to Interpersonal Neurobiology (Dr Dan Siegel)
• Personal Self Integration – Body Mind Wholeness (Body Mind Wholeness)
• Dr Dan Siegel - IntraConnected: The Integration of Self, Identity, and Belonging (YouTube)
• Best-selling Author Lisa Miller Presents on the Brain and Spirituality(The Phillipian)
• The Psychology of Spirituality – Lisa Miller (InPsych)
• The Science of Spiritual Awakening | Dr. Lisa Miller & Thomas Hübl | Point of Relation Podcast (YouTube)

In the 5th episode of The Five Dimensions of Self, we journey inward to explore how writing can become a pathway to the sacred. Spiritual journaling helps us reflect on life’s deeper questions, access inner wisdom, and connect to something greater than ourselves. Whether through gratitude, prayer, or intuitive insight, the practice creates space for meaning and presence. With the Chosn audio journaling app, users can speak their truths in real time, opening new channels for spiritual clarity and connection.

Notes

• 15 Journaling Prompts to Explore Your Spiritual Side (Becoming Who You Are)
• Christian Journal Prompts to Inspire a Daily Journaling Habit (Daniel Fast Journey)
• Clearing the Pathways to Self-Transcendence (Frontiers)
• Finding That Magical “Flow” State As a Writer (Ryan Lanz)
• Encountering God through Journaling (Everett Christian Consulting)

In this episode of The Five Dimensions of Self, we explore how our relationships shape who we are and how journaling can help reveal the patterns we repeat with others. Our interactions often reflect deeper emotional imprints, from family dynamics to friendships and romantic bonds. Using tools like the Chosn audio journaling app, we can recognize these patterns in real time, gain clarity on our relational roles, and foster healthier, more conscious connections.

Notes

• Social mirror theory (Wikipedia)
• 50 Journal Prompts For Anxious Attachment That’ll Ease You (We Mind Growth)
• Journaling for Connection | How to Deepen Your Relationships (YouTube)
• The Role of Mirror Neurons in Understanding Social Cognition and Empathy (SciTechnol)
• Healing Fearful Avoidant Attachment: 5 Powerful Journal Prompts For Transformation | HealingFa.com (YouTube)