Daily Journaling Template — Externalize Your Inner World & Widen Your Window of Choice
An interactive TRI journaling template that walks you through externalizing your daily experience — somatic cues, emotional cues, narratives, judgments, and DII scoring — so you can widen your Window of Choice and stay aligned with your True and Chosen Identity.
A simple, repeatable structure that externalizes your inner world — A TRI Interactive Experience
Why Journal at All?
A day, of course, is simple.
Familiar.
Ordinary.Until you externalize it and see what was actually running underneath, that is.
This template is a simple, repeatable structure that externalizes your internal world and widens your Window of Choice. Use it as a guideline to journal your daily activities and how well you resonate with each one. Use DII scoring to help you ensure alignment with your cues, narratives, and judgments.
You may use any or all of these processes as you see fit. The only requirements are the date/time, what happened, any feelings you experienced, insights, and DII scoring. However, we recommend documenting all sections each day for maximum input.
The workbook has multiple journal templates in its beginning to get you started.
1. Date & Time
_____________________
2. What Happened Today?
A brief, objective description of the event(s). No judgment. No meaning. Just facts.
- What occurred
- Who was involved
- What the situation was
3. Somatic Cues
What did your body tell you?
Check all that apply or write your own.
- Tension
- Tightness
- Warmth
- Lightness
- Nausea
- Restlessness
- Calm
- Expansion
- Other:
__________
4. Emotional Cues
What emotions surfaced?
Use single words or short phrases.
5. Narrative Cues
What thoughts or stories appeared in your mind?
- “I am…”
- “They are…”
- “This always…”
- “This means…”
Write the exact phrases your mind offered.
6. Judgments & Assumptions
What judgments did your mind make about the situation, others, or yourself?
(Identify black-and-white thinking, leaps in logic, or assumptions.)
7. The Window of Choice
What options did you perceive in the moment?
List them without evaluating.
- Option 1
- Option 2
- Option 3
Then reflect:
- Which option did you choose?
- Why did you choose it?
8. Resonance or Dissonance?
Did this situation align with your identity or contradict it?
- What felt aligned?
- What felt “off”?
- What signals pointed you toward resonance?
- What signals pointed you toward dissonance?
9. Root Cause Clues
What patterns do you notice?
(Thought loops, emotional loops, somatic loops, repeated narratives.)
10. Reframing & Integration
What new narrative or understanding emerges now that you’ve externalized it?
- “A more accurate story is…”
- “What I needed in that moment was…”
- “A more aligned choice next time would be…”
11. Identity Alignment
How does this connect to who you are becoming?
- This aligns with my identity because…
- This contradicts my identity because…
- This teaches me that I value…
12. Closing Reflection
A short, compassionate statement to yourself.
- “Today, I learned…”
- “I’m proud that…”
- “I’m giving myself grace for…”
13. DII Scoring
Score on a scale of 1–5 how well the decision you wrote about matches your personal cues, narratives, judgments, and DRIVEs. Why did you give this score?
Score: ____
Why did you give this score?
Your Next Step
If this template gave you a clearer view of your own day, continue the work:
- Read the Episode 012 Companion Article
- Try TRI012's 7-day Challenge
- Explore the full TRI Library — all articles, challenges, and demos from The Resonant Identity
Written by Terence Waters. The Resonant Identity podcast is a living extension of The Resonance Core Framework™.