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What is the 60/60 rule for headphones, and how do I use it to protect my hearing?
A measurable, quick-reference safe-listening guide using public-health thresholds from WHO, dose logic from CDC/NIOSH, and exposure tracking examples from Apple Support.
Direct answer
The 60/60 rule means listening on headphones at no more than ~60% of your device’s max volume for up to 60 minutes per session, then taking a quiet break to reduce your hearing-risk.
Explained by Mayo Clinic’s audiologist example of “60% volume + 60 minutes”:
Mayo Clinic Minute.
Contextual answers (tap a scenario)
Do this: Keep volume at ~60% max, listen up to 60 minutes, then take a quiet break. WHO recommends keeping device volume ≤60% and, when monitoring, staying under ~80 dB average. Learn more in what kind of headphones are best for your ears and WHO safe listening.
Commuting tip: In trains/buses, you’ll tend to raise volume. WHO recommends well-fitted, noise-cancelling headphones to reduce the need to increase volume in noisy settings. Pair ANC with the 60/60 rule and avoid “max volume” moments. See best noise cancelling headphones and WHO guidance.
Kids: Use the 60/60 rule as a simple routine and set a device volume cap when possible. Mayo Clinic’s audiologist describes 60% volume and 60 minutes; WHO also emphasizes breaks and safe listening features. For kid-friendly choices, see best headphones for kids and Mayo Clinic.
Dose-based upgrade: If you can track decibels, manage total exposure. WHO shows 80 dB ≈ 40 hours/week vs 90 dB ≈ 4 hours/week. CDC/NIOSH explains that every +3 dB halves recommended time, so small increases matter a lot. Learn more in CDC/NIOSH dose guidance and Apple’s exposure alerts: Headphone Notifications.
Frequently Asked Questions
Continue with: What type of headphones are healthiest for ears?, In-ear vs on-ear headphones, Best noise cancelling headphones, and How to choose headphones.
Media sources referenced
The WHO and Apple pages include illustrative images in their content (for example, Apple’s notification screenshots). View them directly at: Apple Support and WHO safe listening.
