Accelerate Growth: G.R.O.W. Into Your Next Step

Sir John Whitmore, a pioneer in performance coaching from the United Kingdom, introduced a simple yet powerful model known as G.R.O.W.. This acronym has become a global staple in coaching and personal development conversations—and for good reason. It provides a practical, repeatable structure to guide individuals toward meaningful transformation.

As part of the Accelerate Growth Journal, I've adapted this model slightly—not just to help you perform better, but to help you transform from the inside out. We’re not aiming for surface change. We’re after sustainable, internal growth. And that starts by making your Growth Opportunity real through daily discovery.

Let’s explore how G.R.O.W. works as your daily micro-coaching rhythm.

G – Goal for Today

You’ve already identified your Growth Opportunity—your MACRO goal. Now, zoom in. What’s one specific step you can take today to move forward?

We’re not solving everything in a single day. We’re aiming for progress, not perfection.

✍🏼 Journal Prompt: What is one small, meaningful step I can take today toward my Growth Opportunity?

Example:

• Growth Opportunity: Create healthy eating habits.
• Goal for today: Drink water instead of soda.

R – Reality

Let’s be honest. Where are you today—mentally, emotionally, and physically? What are the current challenges, distractions, and internal resistance you’re experiencing?

This isn’t about shame or guilt. It’s about honest reflection. Growth starts with awareness.

✍🏼 Journal Prompt: What is my current reality? What am I feeling, facing, or fighting against?

Example:

• Reality: I’ve had a Coca-Cola every day for the past 10 years. The thought of going without one makes me anxious—but I also know this habit isn’t serving me.

O – Opportunities

Once you've acknowledged your current reality, it's time to shift your mental state toward curiosity and possibility. Ask your brain: What are the options? What could I try?

This is the creative, prefrontal cortex at its best—generating alternatives, building strategies, and disrupting “stuck” patterns.

✍🏼 Journal Prompt: What are a few possible ways I can accomplish my goal today?

Example:

• Opportunities: I can carry a reusable water bottle with me. I can infuse water with lemon or mint. I can track my water intake. I can try a new healthy recipe.

W – Win for Today

Now define what success looks like just for today. This anchors the process and gives you something concrete to celebrate. A “win” can be completing the step, noticing resistance, or identifying a new belief. It’s about awareness and movement—not perfection.

✍🏼 Journal Prompt: What would a win look like today? How will I know I’ve grown?

Example:

• Win for today: I recognize my cravings, but I choose water anyway. I acknowledge my strength in making a new choice. I take a walk and feel energized.

Take the Next Step and G.R.O.W.

Growth isn’t a destination—it’s a direction. And the Accelerate Growth Journal gives you a daily path forward. Every day you show up, reflect, and take one more step—you’re strengthening the mindset that will carry you into sustainable transformation.

Remember:

• Your Goal is specific and doable.
• Your Reality is worth facing honestly.
• Your Opportunities are more abundant than you think.
• Your Win is within reach—today.

Today’s Coaching Invitation:

Pick up your journal. Revisit your Growth Opportunity. Then ask:

1. What is my Goal for today?
2. What is my Reality?
3. What are my Opportunities?
4. What is a Win I can claim by the end of the day?

You have everything you need to G.R.O.W.—one thoughtful step at a time.

‍