Welcome to the GROW Course

This course is all about helping you define and achieve your goals, whatever they may be. We will use the GROW model, a widely recognised and robust coaching framework developed by Sir John Whitmore. The framework helps you set clear goals, recognise potential obstacles, explore practical solutions, and build supportive routines that lead to lasting progress.

Over the following few lessons, we’ll guide you through each stage of the GROW framework. You will start by taking stock of the essential components of your life, before clearly defining the goal you’re working toward. Then, you'll examine your current routines, and this lesson will guide you through the GROW framework with a series of questions. By the end of this course, you’ll have a clearer picture of the way forward and the routines and habits that need to be in place to help you achieve your goals.

GROW is an acronym that stands for:

Goal: identify and clarify the desired outcome

Reality: examine the current situation

Options: identifying possible courses of action

Will do: implement change and identify the resources you need

Before going any further, watch the video above. In it, Olympic swimmer Anna Simcic gives the context and background you’ll need to start working through the exercises.

In this session, you’ll learn:

  • That success comes through boring but consistent routines rather than quick fixes.

  • How to use the Red-Amber-Green (RAG) system to take stock of your sleep, nutrition, relationships, and training

  • Insights from positive psychology, and the cumulative power of small actions or micro steps

  • Why consistency beats intensity when it comes to building sustainable habits

  • How to use the GROW model to define your goals and establish the routines and habits to achieve those goals

  • How to spot and overcome performance barriers like negative self-talk, poor time management, or lack of balance

  • Why accountability, gratitude, and celebrating small wins are key to long-term success

  • Using the RAG system to define your non-negotiable daily habits, so that you can be the best you can be.

Reflect and Move Forward

Now that you’ve reviewed the presentation, you’re ready to start the first part of the course. Please proceed to Part 1: Stocktake, where you’ll reflect on your current situation and set your initial goals. Take your time with each question — this reflection will help you create a clear path forward.

1. Why this matters

Taking time to reflect is the first step toward meaningful change.

These scores are not about judgment — they are about self-awareness.

By understanding where you stand today, you give yourself the power to make intentional improvements tomorrow.

2. How to interpret your results

7–10: These are your strengths. Celebrate them and keep doing what works.

4–6: These are growth areas. Small tweaks could create noticeable benefits.

0–3: These are warning signs. Pay closer attention here and consider what support might help.

Remember: it’s completely normal to have lower scores in some areas. Everyone’s journey looks different.

3. Your next step

Instead of trying to “fix everything” at once, pick one area that feels most important to you right now. In the upcoming lessons, you’ll learn how to turn this into a clear goal and action plan using the GROW model.

Take a few minutes to reflect honestly on your current routines, habits, and priorities. The more detail you provide, the clearer your starting point will be. Think through each of the following life components to rate where you are currently. Use the blank spaces below to add any additional, important life components. This exercise helps create a picture of your current situation, which will become significant when we begin working through the GROW model.

💡 Tip: At the end of each lesson, you will receive an email containing your responses. We strongly recommend that you save these. At various points in the course, you will be invited to reflect on your previous answers, and you’ll only be able to access those responses through your email or by contacting the course administrator. Keeping the emails on hand will be the best way to go.

Small actions add up.

Consistently getting to bed 15 minutes earlier, preparing a healthier lunch every day, or regularly calling a friend for connection - these little steps build lasting change over time.

Current State

Take a few minutes to reflect honestly on your current routines, habits, and priorities. The more detail you provide, the clearer your starting point will be. Think through each of the following life components to rate where you are currently. Use the blank spaces below to add any additional, important life components. This exercise helps create a picture of your current situation, which will become significant when we begin working through the GROW model.