What exactly am I purchasing?

MriyaRun sells products for self-reflection, writing practices and psychological education, including journals, workbooks, books, planners, metaphorical associative cards and psychological games. The name, format, contents, number of pages or cards, language, price and availability are displayed on each product page. Please review the product description before placing an Order.

Are MriyaRun products psychotherapy or medical services?

No. You are purchasing a finished product, not a medical, psychiatric or psychotherapeutic service. The materials are not intended to diagnose or treat psychological or mental health conditions and do not replace an individual consultation with an appropriate professional. MriyaRun does not guarantee any particular psychological, medical or life outcome.

Can I use the products without a psychologist?

Yes. Most MriyaRun journals, workbooks, books and metaphorical cards can be used independently by following the instructions included with the relevant product. You may work at your own pace, skip exercises that are not suitable for you or stop the practice if it causes significant distress. If you require professional assistance, please contact a qualified professional.

Are the products suitable for psychologists and coaches?

Yes. Psychologists, psychotherapists, coaches and other professionals may use MriyaRun products as supplementary materials in their professional practice. The professional is responsible for determining whether a particular material is appropriate for a client and for how it is used. Copying, digitising, reselling or distributing the materials without the copyright holder’s permission is prohibited.

How do I place and pay for an Order?

Select a product, add it to your cart and provide your contact details. Three payment methods are available: Online payment through WayForPay. Payment using the Individual Entrepreneur’s bank details provided by our manager after the Order is placed. Cash on delivery at a Nova Poshta branch, subject to a mandatory guarantee payment of UAH 80 before dispatch. The guarantee payment forms part of the total Order price and reduces the cash-on-delivery amount by UAH 80. Nova Poshta’s money transfer fee is paid separately by the customer.

How is delivery arranged?

Orders within Ukraine are delivered by Nova Poshta. During checkout, provide your city and preferred Nova Poshta branch or parcel locker. Delivery costs are paid by the customer according to Nova Poshta’s rates unless free delivery is stated on the product page or in the promotion terms. International delivery must be agreed with our manager before payment.

When will my Order be dispatched?

Orders are processed and prepared for dispatch within 1–2 business days after confirmation or payment. Delivery by Nova Poshta usually takes 1–3 business days after dispatch. Once the parcel has been transferred to the carrier, you will receive a tracking number.

Can I return or exchange a product?

Goods may be returned or exchanged within 14 calendar days, excluding the day of receipt, provided that they have not been used and their saleable condition, consumer properties, packaging, labels and proof of payment have been preserved. Under Ukrainian law, printed publications of satisfactory quality are not subject to mandatory return. Nevertheless, MriyaRun voluntarily accepts books, journals and workbooks within 14 calendar days, provided that the conditions above are met. If the return is unrelated to a defect, damage or an error in the Order, the customer pays the return delivery costs. Refunds are processed within 7 business days after the returned Goods have been received and inspected.

What should I do if the product is damaged or incorrect?

Contact us and provide photographs or video of the product. After reviewing the request, we will offer a replacement, supply any missing items or issue a refund. MriyaRun will cover reasonable delivery costs in such cases.

How can I contact the Seller?

Seller of the products offered on the Website: Individual Entrepreneur Artem Dmytrovych Telushko Ukrainian taxpayer registration number: 3908614131 Telephone, Viber and Telegram: +380 67 581 60 90 Email: info@mriya.run Instagram: @mriya.run Office address: 2A Baseina Street, Zhytomyr, Ukraine. Visits are available by prior arrangement. Official correspondence address: 9 Kyivska Street, Zhytomyr, 10014, Ukraine. Please contact our manager before returning Goods. Do not send a return without prior approval.

The GROW Model: 40 Questions for Goals Without Pressure

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23 November, 2025

The GROW Model: 40 Questions for Goals Without Pressure

Dmytro Telushko

Dmytro Telushko is a psychologist and author of MriyaRun. He writes about emotions, boundaries, relationships, self-esteem, life scripts, and creates practical self-therapeutic tools for gentle self-exploration.

How to use Goal, Reality, Options, and Will to clarify goals, examine reality, generate choices, and commit to a practical next action.

This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.

Most professional coaching sessions globally are structured around the GROW model. It helps define, structure, and achieve goals efficiently. Developed by Sir John Whitmore, the model remains relevant today due to its simplicity and effectiveness.

GROW stands for:

G (Goal): What do you want?
R (Reality): Where are you now?
O (Options): What could you do?
W (Will / Way Forward): What will you do?

Theory works best when supported by practice. The MriyaRun project is designed to guide you through all stages of this model.

1. G – Goal

What would you like to focus on today?
What does your ideal future look like in a year?
How will you know you have achieved this goal?

2. R – Reality

What is happening right now? (Facts only).
What have you already tried?
What is the biggest obstacle facing you?

3. O – Options

If success were guaranteed, what would you do?
If money/time were no object, what would be the first step?
Who can help you?

? MriyaRun Tip:

If you're stuck and can't see new options, use the "Dream. Wish. Fantasize" MAC cards. Draw one card blindly — the image on it will prompt an unexpected solution hidden in your subconscious and help you think outside the box.

4. W – Will / Way Forward

What exactly will you do in the next 24 hours?
On a scale of 1 to 10, how motivated are you?
How will you celebrate your first success?

? Action Tools:

To ensure your answers don't remain just thoughts, record your action plan in the MriyaRun Planner. Studies show that writing down your goals increases the likelihood of achieving them by 42%.

For a systematic approach, use the MriyaRun Web Diary. It is the perfect space to turn your plan into regular habits, schedule your weeks, and visually track your achievement statistics.

Flexibility: You can jump back to previous stages if needed.
Tracking: Use planning tools to ensure your insights don't get lost.

The model moves through Goal, Reality, Options, and Will or Way Forward. Questions support thinking, but do not guarantee outcomes or replace professional assessment of complex situations.

A path from value to next action

A useful goal describes the desired change, its meaning, and signs of progress. Check whether it is genuinely chosen and what should not be sacrificed for it.

Facts, resources, constraints, previous attempts, and emotions create a realistic map. The purpose is to see starting conditions, not prove inadequacy.

Generate several choices before evaluating them. Then select an action with timing, minimum scope, support, and a review point. Plans become stronger when obstacles have a prepared response.