How you care for your ears today can shape how well you hear in the future. Noise-induced hearing loss is irreversible, but the good news is that it’s preventable. By adopting safe listening habits now, you can help protect your hearing for years to come. Before you press play, here are some simple ways to listen safely:

Lower the volume

Listening at high volumes for extended periods can damage the delicate hair cells in your inner ear. Follow the 60/60 rule – listen at no more than 60% of the maximum volume for no more than 60 minutes at a time. If people around you can hear your music, it’s too loud.

Take listening breaks

Just like your muscles need rest after exercise, your ears need breaks from continuous sound exposure. Every hour of listening, take a 10-15 minute break to reduce the risk of hearing fatigue.

Use noise-cancelling headphones or earphones

Noise-cancelling headphones reduce background noise, so you don’t need to turn the volume up as high to hear clearly.

Keep your headphones in good condition

Damaged headphones can lead to sound distortion or require higher volume levels to compensate. Check your headphones regularly to ensure they work properly.

Use hearing protection in loud environments

If you're exposed to loud sounds for extended periods (such as concerts or construction sites), wear earplugs or noise-cancelling earmuffs to protect your ears.

Regular hearing checks

Just as you monitor your vision, check your hearing regularly to catch any changes early.

Monitor and manage audio levels on iPhone/iPad

Your device has built-in tools to help monitor and control your listening habits, reducing the risk of hearing damage.

Monitor audio levels in real-time

In Settings, open Control Center, tap the Add button, scroll down to Hearing Accessibility and select Hearing. You can view your headphone audio levels in decibels on the Headphone Level meter.

View audio history

Go to the Health app, tap Hearing, then Headphone Audio Levels. Review your headphone use over time and adjust the time span for better insight.

Set volume limits

In Settings > Sounds & Haptics > Headphone Safety, enable Reduce Loud Audio and adjust the slider to set a safe volume limit.

Get notifications for loud audio

Your iPhone/iPad will alert you if audio levels may harm your hearing. Review these notifications on the Summary screen of the Health app.

Managing audio levels on Android

Many Android devices also offer hearing protection features, such as volume limit settings and real-time audio monitoring. You can find these options in Settings > Sound & Vibration or under your device’s accessibility settings.

Protecting your hearing today means better hearing for years to come. Your future self will thank you!