- What the 60/60 rule is and why audiologists strongly recommend it.
- How to set up volume limits on iOS and Android (including Samsung, Xiaomi, OnePlus, and others) to enforce safe listening.
- How to use built-in health features on your smartphone to monitor your headphone audio exposure over time.
Your earbuds are probably in your ears right now. You use them for everything. But that convenience has a dark side, and it's the kind of damage that doesn't announce itself until it's too late. Audiologists have a simple rule to fight back, and your phone already has the tools to make it stick. You just have to turn them on.
What Is the 60/60 Rule for Headphones?
The 60/60 rule is the single best piece of advice for anyone who wears headphones. It's dead simple: listen at no more than 60% of your device's maximum volume for no longer than 60 minutes at a time. After that hour, you take a real break. The goal is to stop you from blasting your eardrums into submission. Those tiny hair cells in your inner ear don't grow back. Once they're fried from overwork, your hearing is permanently worse. And in-ear buds are the worst offenders, firing sound straight down the barrel into your ear canal.
How to Set a Volume Limit on Your iPhone or iPad
Apple's system is clean and works globally. Once you set this, you can't just override it by cranking the volume rocker. It's a hard stop.
- Open the Settings App
Find and tap the Settings app on your home screen. - Navigate to Sound & Haptics
Scroll down and tap Sound & Haptics (on iPad, it's just Sounds). - Tap Headphone Safety
Scroll down to the section labeled "HEADPHONE SAFETY" and tap it. - Enable Reduce Loud Sounds
Tap the toggle for Reduce Loud Sounds to turn it on. It will turn green. - Set the Decibel Limit
A slider will appear. Drag the slider to set your maximum volume limit. To follow the 60/60 rule, set it to 75-80 decibels (dB), which is roughly equivalent to 60% volume on most devices. The slider shows the dB level as you adjust it.
Here's a pro tip: In that same Headphone Safety menu, flip on Headphone Notifications. Your iPhone will then start logging your listening habits and will actually warn you if you've been overdoing it for a week straight. It's a useful nag.
How to Set a Volume Limit on Android Phones
Android is a mess of different menus. Every manufacturer seems to hide this feature in a different drawer. Here's how to track it down on the most common phones in India.
For Samsung Phones (One UI)
- Open Settings
Launch the Settings app. - Go to Sounds and Vibration
Tap Sounds and vibration. - Access Volume Menu
Tap on Volume. - Open More Options
Tap the three-dot menu icon in the top right and select Media volume limit. - Enable and Set Limit
Toggle Media volume limit ON. Use the slider to set a limit. A good starting point is just under two-thirds of the slider's length.
For Xiaomi, Redmi, and Poco Phones (HyperOS / MIUI)
- Open Settings
Tap the Settings app. - Navigate to Sound & Vibration
Scroll and select Sound & vibration. - Find Volume Limits
Tap on Volume. - Set Headphone Volume Limit
Look for an option labeled Headphone volume limit or Media volume limit. Tap it and use the slider to set a safe maximum.
Watch out: MIUI is notorious for moving these options. If you hit a wall, use the search bar inside Settings. Type "volume limit" and see what pops up.
For OnePlus, OPPO, and Realme Phones (OxygenOS / ColorOS)
- Open Settings
Go to your phone's Settings. - Go to Sound & Vibration
Select Sound & vibration. - Access Volume Settings
Tap on Volume. - Enable Volume Limit
Look for a toggle or option called Volume limit or Max media volume. Enable it and adjust the slider that appears.
For Stock or Near-Stock Android (Pixel, Motorola, Nokia)
- Open Settings
Launch Settings. - Go to Sound
Tap Sound or Sound & vibration. - Find Volume Settings
Tap Volume in the menu. - Set Volume Limit
Tap the three-dot menu and look for Media volume limit. Enable it and set your limit with the slider.
Try this trick: After you set the limit, play a track you know inside out. Listen at that new max volume for a minute. That's your new baseline for "loud." Your brain will adjust, and your future self will thank you.
How to Use Built-in Health Features to Monitor Exposure
Setting a limit is one thing. Actually seeing your habits is another. Your phone can be a hearing health dashboard if you know where to look.
On iPhone: Health App
- Open the Health App
Find and open the green Health app. - Browse Hearing Data
Tap Browse at the bottom, then select Hearing. - View Headphone Audio Levels
Tap Headphone Audio Levels. Here, you'll see charts showing your average listening volume over days, weeks, months, or years. The goal is to see your levels consistently in the "OK" range (below 80 dB).
On Samsung Galaxy Phones: Samsung Health
- Open Samsung Health
Launch the Samsung Health app. - Access Hearing Care
Scroll down the main dashboard or tap the Manage Items button (usually a pencil icon) to add and find the Hearing care tile. - Review Your Data
The tile will show your headphone usage patterns and volume exposure over time.
Practical Tips for Following the 60/60 Rule Daily
The tech does the heavy lifting, but you still need to build the habit. These aren't just suggestions, they're workarounds for real life.
- Use a Timer: Starting a three-hour podcast binge? Set a 60-minute timer on your phone. When it dings, hit pause. Give your ears 10 or 15 minutes of quiet. It's the break that matters.
- Choose the Right Ear Tips: If your earbuds came with different sized rubber tips, use them. The correct seal blocks outside noise. You won't feel the need to overpower a noisy train or a busy street just to hear your podcast.
- Use Transparency Modes Wisely: That transparency mode on your AirPods or Galaxy Buds isn't just a gimmick. Use it for a quick chat instead of yanking out an earbud and then blasting the volume to compensate.
- Mind Your Environment: In a brutally loud place, sometimes the best move is to just pause the audio. Trying to win a volume war against city traffic is a surefire way to lose your hearing.
Troubleshooting Common Issues
Issue: I set a volume limit, but my music app can still get louder.
Problem: Some third-party music or video streaming apps (like YouTube) have their own independent volume controls within the app that can override the system's media volume limit.
Solution: First, ensure you set the system-wide "Media Volume Limit" as described above, not just lower the volume. Second, check the in-app volume slider within apps like YouTube, Netflix, or Spotify while your system volume is maxed at your limit. Ensure the in-app slider is not set higher than about 60-70%. The final volume is a combination of both controls.
Issue: The volume limit setting is missing on my budget Android phone.
Problem: Some manufacturers remove or hide this safety feature on more affordable models from brands like Vivo, Realme, or older Xiaomi phones.
Solution: Your best alternative is manual discipline. Make a conscious note of the volume bar's position when it's at a comfortable, moderate level (roughly 60%). Visually aim to keep the volume slider at or below that mark every time you listen. You can also search the Play Store for "volume limiter" apps, but be cautious and choose apps with high ratings and good reviews.
Issue: After an hour, I don't want to stop listening.
Problem: The 60-minute limit can feel restrictive during long work sessions, travel, or entertainment.
Solution: The "break" is crucial, but it doesn't have to mean complete silence. The goal is to reduce the continuous sound pressure in your ears. Try switching to speakerphone for a podcast or taking one earbud out for a while. Even a 5-10 minute quiet break can significantly reduce the risk of long-term damage.
Frequently Asked Questions
Will setting a volume limit void my headphone or phone warranty?
No, using built-in safety features like volume limits will not affect your device warranties in any way.
How quickly can I expect results from following this rule?
You are preventing future damage, not repairing past issues, so the main "result" is the long-term preservation of your hearing.
Can I reverse the volume limit if I don't like it?
Yes, you can disable or adjust the volume limit at any time by following the same steps and moving the slider or toggling the feature off.
Is my listening data tracked and stored privately?
On both iPhone (Health app) and Samsung (Samsung Health), headphone audio level data is stored locally on your device and is encrypted, not shared without your permission.
Will my volume limit reset after a phone software update?
Typically, no. System settings like volume limits are usually preserved through operating system updates.
Is the 60/60 rule necessary for cheap, low-power earbuds?
Yes, hearing damage is caused by loudness (decibel level) over time, and even budget earbuds are capable of producing sound levels that can damage your hearing with prolonged exposure.
Here's the Real Takeaway
Hearing loss is sneaky. It adds up in tiny increments from thousands of listening sessions, and by the time you notice, the damage is permanent. But it's also one of the easiest tech-related health problems to prevent. You've got the tools in your pocket right now. Setting a volume limit takes two minutes. Do it today, and your playlists will still sound just as good when you're 60.
Sources
- electrek.co
- 9to5google.com
- 9to5mac.com
- linkedin.com
- reddit.com