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The GROW Method

“Running away from any problem only increases the distance from the solution. The easiest way to escape from the problem is to solve it.”



‘Inspired Ian’ decided it’s time to make a change. He signed up at his local gym and purchased some new workout gear. Ian even downloaded my coaching app to help guide him in the gym. He plans to work out Monday-Friday after work. Monday is here, and ‘Inspired Ian’ just had another long stressful day at work. That ‘Jealous Jill’ always seems to get on his nerves. The plan is to work out after work, but he is exhausted. He decides to skip the gym and start on Tuesday. This one skips snowballs into an entire week of missed workouts. ‘Inspired Ian’ has turned into ‘Idle Ian.’ What happened?!! ‘Idle Ian’ had goals; he even had a plan.


Most people underestimate how complex the change process is. Unfortunately, ‘Idle Ian’ made that same mistake. He overlooked that his workdays are often stressful, which leaves him with little to no energy most evenings. He didn’t see this as an issue and assumed his motivation would get him to the gym.


On the path to achieving your goals, there will be obstacles you will have to overcome. Naturally, you must take these obstacles head-on! But how do you overcome these obstacles? By becoming a problem solver. Several studies have shown that one of the essential life skills for long-term weight loss is problem-solving.


One of the more popular problem-solving models is the GROW model. GROW is an acronym that stands for Goal, Reality, Obstacles/Options, and Way Forward. The GROW model provides a structured approach to taking action and overcoming obstacles.


Studies have also shown that those who only believe things will go well and avoid anticipating negative thoughts are less likely to achieve their goals. On the other end of the spectrum, negative people who only expect the worse and can’t picture success are also less likely to achieve their goals. The sweet spot is envisioning your goal and the happiness it will bring and then anticipating something going well and creating a solution ahead of time.


Use the questions below to help you craft your action plan for problem-solving.


G- Goal: The goal is the outcome you desire. State your purpose clearly, so it’s easy to identify when the goal is complete.

Questions to identify your goal:

  • What do you want to achieve?

  • What do you want to change?

  • Why is this important?

  • What will be different once you reach it?


R-Reality: Your reality is where you are now. This step helps you gain awareness.

Questions to identify your reality:

  • What progress have you made so far?

  • How far away are you from your goal?

  • Why haven’t you reached your goal already?

  • What will happen in the future if you do not change?


O-Obstacles: There will always be obstacles along the way. Don’t make the mistake of thinking change should be a smooth process.

Questions to identify your obstacles:

  • What do you think is stopping you from changing?

  • What are the potential obstacles on the way?

  • What personal changes do you feel you would have to make to achieve your goal?



O-Options: Your options are the potential solutions to each obstacle.

Questions to identify your options:

  • What are the alternatives to that approach?

  • What has worked for you in the past?

  • What opportunities have you not tried yet?

  • What are the pros and cons of each option?


W-Way Forward: This is the most critical step. Your options now need to become actionable strategies. The way forward is your action steps.

Questions to identify your way forward:

  • What’s one small step you can take now?

  • How will you measure whether it was completed or not?

  • When will you do it?

  • What support might you need?

  • Is this goal realistic?

  • How motivated are you to do it on a scale of 1-10?


If you need additional support on your fitness journey, email me at james@jameskingiiifit.com to schedule a free coaching call.


References


Whitmore, John. Coaching for Performance. Nicholas Brealey, 2009


Bryant, Cedric X., Green, Daniel J.Merrill, Sabrena., eds. ACE Health Coach Manual: The Ultimate Guide To Wellness, Fitness, And Lifestyle Change. San Diego, CA: American Council On Exercise, 2013.

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