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Self-Coaching - The GROW Model: Study Skills

Facing a study dilemma? Need to upskill? Find out how self-coaching can help you identify and achieve your goals.

Overview of GROW coaching

What is coaching? Coaching is the art of facilitating the performance, learning and development of another (Whitmore, 2002). It is distinct from mentoring which is about transferring knowledge from mentor to mentee.

What is self-coaching?

Self-coaching is a type of reflective practice in which we take a step back from a goal or problem and systematically work through our approach.

Why is self-coaching useful?

When you're feeling stuck – whether that's with your academic work, or something else in your life that you want to change – self-coaching can help you see the situation more clearly and develop a game plan.

How do you use the GROW model?

Circular graphic with 'GROW' at centre. Along the border are arrows feeding one to the next reading Goal, Reality, Options, Will.GROW is an acronym which stands for Goal, Reality, Options and Will. Starting with G (Goal), you can use the prompt questions in each section to reflect on what is happening now, and what needs to happen next, in order for you to achieve your goal. You can use the GROW model as often, and for as many different goals, as you need to.

Click each tab to work through steps of the GROW model. You can download our corresponding GROW worksheet to save and update as you consider each step.

Reference: Whitmore, J. (2002) Coaching for performance: GROWing people, performance and purpose. 3rd edn. London: Nicholas Brealey Publishing.

Circular graphic with 'GROW' at centre. Along the border are arrows feeding one to the next reading Goal, Reality, Options, Will. Goal is highlighted.Goal

This is where you identify what you are actually trying to achieve.

Consider these questions:

  1. What would you like to achieve? Remember: your goal should be SMART (Specific, Measurable, Achievable, Realistic and Time-Bound).
  2. How will you know if you have achieved your goal?
  3. What’s the difference between where you are now, and where you want to be?

Example

"By Monday, I need to read five more journal articles and summarise their findings."

Task

Have a go at identifying your own goal, using the guidance above.

Circular graphic with 'GROW' at centre. Along the border are arrows feeding one to the next reading Goal, Reality, Options, Will. Reality is highlighted.Reality

At this stage, check in with yourself and ensure your goal can be achieved. Reflecting on progress you have made so far towards your goal, any barriers you can foresee, and any resources you will need, will help you to ensure your goal is achievable.

Consider these questions:

  1. What have you tried before? What has worked / hasn’t worked?
  2. What is stopping you from achieving your goal, at the moment?
  3. What resources are available to you? This includes people!

Example

"I have struggled to find credible sources on topic X, but there is plenty of literature on topic Y. Between now and Monday, I have a hockey match and a social event. But  I have a free afternoon tomorrow – maybe I could contact my subject librarian for help with literature searches."

Task

Have a go at describing your own reality.

Circular graphic with 'GROW' at centre. Along the border are arrows feeding one to the next reading Goal, Reality, Options, Will. Options is highlighted.Options

At this stage, you consider possible routes you could take to achieve your goal. Consider these questions:

  1. What's the obvious option?
  2. If you knew you couldn’t fail, what would you try?
  3. What might you need to change, in order to reach your goal?

Example

"I could skip my social event, but I can’t skip the hockey match and let my team down. I could set a time limit for how long to spend looking for sources on topic X before moving to topic Y. I may even need to adjust my focus slightly towards topic Y and away from topic X. I could ask my supervisor for help. I could watch a YouTube video about source analysis tables. I could ensure I am somewhere quiet on my free afternoon so that I don’t become distracted."

Task

Describe the options which are available to you, to progress towards your goal.

Circular graphic with 'GROW' at centre. Along the border are arrows feeding one to the next reading Goal, Reality, Options, Will. Will is highlighted.Will

At this stage, you should reflect honestly on what you can commit to doing, and how committed you are to doing it. Be realistic about your own work ethic and the time constraints facing you. Consider these questions:

  1. What are you going to commit to doing?
  2. When will you do it by?
  3. Why is this the best course of action?

Example

"I would rate my commitment as 9 out of 10. This is something I really need and want to achieve. Realistically, I will probably need to cancel that social event so that I can achieve my goal. I can rearrange it to next week, when I have fewer conflicting deadlines."

Task

Having assessed your available options, now describe what you will do. Do at least one thing to make your commitment real: for example, block the needed time into your calendar or write the next steps in your planner.

We encourage you to download and save a copy of the GROW worksheet (available as a Word doc, below) that you can fill out when setting any new goals!