Designing Personal Systems for Focus

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.

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

Timestamps

0:00 Jennifer Groh

3:41 Sounds & Vision, Sensory Integration; Dynamic Maps

7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists

13:52 Sound Localization

16:53 Sponsors: Lingo & Wealthfront

19:50 Hearing Loss & Sound Localization, Ear Folds

21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones

26:16 Tool: Headphone Volume & Protecting Hearing

28:57 3D Sound, Sound Distance, Thunder, Earthquakes

37:24 Sound Integration; Sound Frequency & Distance, Warning Signals

44:36 Sponsors: AGZ by AG1 & Our Place

47:39 Music, Rhythm, Community & Emotion

57:00 Music, Military; Courtship; Evolution of Music & Language

1:02:37 Ears, Visual & Auditory Integration, Sound Localization

1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision

1:15:17 Sponsor: Helix Sleep

1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay

1:22:37 Music, Emotion & Community; Science & Admitting Weakness

1:27:01 Thinking & Sensory Simulations; Forming Thoughts

1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment

1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training

1:44:37 Sponsor: LMNT

1:45:58 Endurance & Interval Mental Work; Mental Rest, Music

1:50:37 Musician, Rehearsal & Performance; Pressure

1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus

2:03:47 Relaxation, Phones & Schools, Boredom, Social Media

2:12:48 Acknowledgements

2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. 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. 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.

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