This course aims to equip participants with science-based tools to manage themselves effectively under pressure, distraction, and emotional load. Through a blend of neuroscience, psychology, and practical exercises, participants will learn how to:

• Understand the brain mechanisms behind self-management, stress, attention, and emotional regulation.
• Build discipline and consistency by strengthening neural circuits responsible for focus, impulse control, and long-term decision-making.
• Develop strategies to reduce procrastination, resist distractions, and improve mental clarity in demanding environments.
• Apply breathing, journaling, reframing, and physiological techniques to regulate stress in real time.
• Create sustainable routines and systems for peak performance, whether in work, studies, leadership, or personal life.

By the end of this 20-hour course, participants will be able to:

Neuroscience & Psychology Understanding

• Explain the roles of the prefrontal cortex, limbic system, dopamine system, HPA axis, and attention networks in self-management.
• Identify why people procrastinate, lose focus, and struggle with discipline from a neurobiological perspective.

Practical Self-Management Skills

• Apply neuroscience-informed strategies to manage distractions, cravings, emotional reactivity, and stress.
• Use breathing techniques, including box breathing, physiological sigh, and HRV-based tools, to regulate the nervous system in high-pressure situations.

Emotional Regulation & Resilience

• Recognize emotional triggers and implement tools such as journaling, cognitive reframing, and self-awareness mapping.
• Strengthen emotional discipline and reduce impulsive or self-sabotaging behaviors.

Behavioral Consistency & Habit Formation

• Design personal routines and habit systems that support long-term focus, productivity, and self-discipline.
• Implement strategies for long-term habit installation using cues, routines, rewards, and identity-based behavior change.

Real-World Application

• Demonstrate increased ability to manage oneself in stressful or demanding environments, including work, leadership roles, health behaviors, and relationships.
• Create and commit to a personalized Self-Management Action Plan for continued growth beyond the course.

Session 1 — Introduction to the Neuroscience of Self-Management (2 Hrs)

• What is self-management? Why people fail in a distracted world.
• Prefrontal cortex limbic system.
• Dopamine and self-regulation.
• Tools: “Focus Warm-Up.”

Session 2 — Willpower, Habits & Motivation (2 Hrs)

• Willpower as a neurobiological resource.
• Habit loop: cue → routine → reward.
• Breaking habits / installing discipline.
• Exercise: Mapping habit triggers.

Session 3 — Attention Management in a Distracted World (2 Hrs)

• How technology hijacks attention.
• Dopamine-driven distraction cycles.
• Acetylcholine & noradrenaline in deep focus.
• Tools: Focus sprints, environmental design.

Session 4 — Energy, Sleep & Nutrition (2 Hrs)

• Effects of sleep deprivation on decision-making.
• Nutrition and brain energy.
• Daily protocols for energy stability.

Session 5 — Emotional Discipline Under Stress (2 Hrs)

• Amygdala, HPA axis, and stress pathways.
• Emotional hijacks and self-sabotage.
• Emotional labeling and regulation.

Session 6 — Breathwork & Physiological Regulation (2 Hrs)

• Breath–brain connection.
• Techniques: physiological sigh, box breathing, paced breathing.
• HRV training and live practice.

Session 7 — Journaling, Reflection & Reframing (2 Hrs)

• Neuroscience of self-awareness.
• Structured journaling for clarity.
• Cognitive reframing.
• Trigger analysis exercise.

Session 8 — Self-Management Across Life Domains (2 Hrs)

• Health & fitness consistency.
• Productivity, deep work, and flow protocols.
• Social distractions and boundaries.

Session 9 — Identity, Leadership & Long-Term Discipline (2 Hrs)

• Identity-based behavior change.
• Self-concept and long-term goals.
• Emotional regulation in leadership.
• Accountability systems.

Session 10 — Integration Workshop: Personal Self-Management Blueprint (2 Hrs)

• Behavior mapping.
• Designing daily/weekly structures.
• Personal “Self-Discipline Manifesto.”
• Final commitmentexercise.

This course is ideal for:

• Working professionals, managers, and team leaders
• University students and young professionals
• Entrepreneurs and business owners
• Educators, coaches, and trainers
• Individuals seeking to improve consistency, emotional stability, and performance
• Anyone interested in applying neuroscience and psychology for personal and professional development

Participants will receive a Certificate of Attendance subject to full attendance of the webinar.

Head of Education & Training Department at the Directorate General  of State Security (DGSS)
Psychology, Neuroscience | Human Communication | Behavioral Analysis & Emotional Discipline Enthusiast

I’m Oliver Homsy, Commander Officer at the Directorate General of State Security in Lebanon and Head of the Education and Training Department. With over a decade of experience in military leadership, human behavior, and performance optimization, I specialize in designing and delivering impactful training programs across high-stress environments.

As the founder of Train Your Brain, I’ve worked with a wide range of professionals, military officers, corporate leaders, educators, psychologists, coaches, and entrepreneurs, helping them build emotional intelligence, mental clarity, and behavioral awareness. My approach is practical, science-based, and grounded in real-world challenges.

I’ve also collaborated with international organizations to train security personnel in ethical behavioral analysis, including advanced methods to detect deception, stress indicators, and smuggling behaviors in airport and border settings. This work also involved teaching investigators how to conduct interviews without the use of torture,
replacing coercive methods with behavioral analysis and investigative interviewing techniques rooted in human rights and psychological science.

Whether I’m training intelligence teams, coaching executives, or teaching students, my goal is the same: to help people regulate under pressure, communicate with impact, and act with purpose.