My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Episode show notes: https://go.hubermanlab.com/8N71cE6 *Thank you to our sponsors* AGZ by AG1: ⁠https://drinkagz.com/huberman Lingo: ⁠https://hellolingo.com/huberman Wealthfront*: ⁠https://wealthfront.com/huberman Our Place: ⁠https://fromourplace.com/huberman Helix Sleep: ⁠https://helixsleep.com/huberman LMNT: ⁠https://drinklmnt.com/huberman *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dr. Jennifer Groh* Academic profile: https://www.neuro.duke.edu/profile/jennifer-m-groh Making Space (book): https://amzn.to/4hSqkZA Lab website: https://people.duke.edu/~jmgroh In the News: https://people.duke.edu/~jmgroh/index.php.html#media-coverage ResearchGate: https://www.researchgate.net/profile/Jennifer-Groh-2 X: https://x.com/JMGrohNeuro LinkedIn: https://www.linkedin.com/in/jennifer-groh-316b6032 *Timestamps* 00:00:00 Jennifer Groh 00:03:41 Sounds & Vision, Sensory Integration; Dynamic Maps 00:07:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists 00:13:52 Sound Localization 00:16:53 Sponsors: Lingo & Wealthfront 00:19:50 Hearing Loss & Sound Localization, Ear Folds 00:21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones 00:26:16 Tool: Headphone Volume & Protecting Hearing 00:28:57 3D Sound, Sound Distance, Thunder, Earthquakes 00:37:24 Sound Integration; Sound Frequency & Distance, Warning Signals 00:44:36 Sponsors: AGZ by AG1 & Our Place 00:47:39 Music, Rhythm, Community & Emotion 00:57:00 Music, Military; Courtship; Evolution of Music & Language 01:02:37 Ears, Visual & Auditory Integration, Sound Localization 01:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision 01:15:17 Sponsor: Helix Sleep 01:16:45 Physical Space & Sounds; Cathedrals, Sound Delay 01:22:37 Music, Emotion & Community; Science & Admitting Weakness 01:27:01 Thinking & Sensory Simulations; Forming Thoughts 01:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment 01:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training 01:44:37 Sponsor: LMNT 01:45:58 Endurance & Interval Mental Work; Mental Rest, Music 01:50:37 Musician, Rehearsal & Performance; Pressure 01:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus 02:03:47 Relaxation, Phones & Schools, Boredom, Social Media 02:12:48 Acknowledgements 02:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer _*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._