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I've been really careful over the years - even though a lot of my home producing has been on headphones, I do it at really low volumes, nearly to the point I'm straining to hear.
The only time I monitor loud is on a fully calibrated system using monitor speakers.
And here's the key" a fully calibrated system (especially to -18dbfs) means your ears will hurt (I mean that literally) when you redline.
It teaches you not to clip and secondly not to produce too loud. Some speakers are worse than others; gene's and Adam's give me fatigue way sooner than other brands.
The only times I've come close to damaging my ears were drunken/wasted DJ gigs or going to clubs where they kept jacking it up too much. I remember one night in London, it was so fucking loud, I was down to about 30% hearing for the next two days. It gave me an insight what it must be like to be deaf. No fun. I basically avoided all noise for a week, doing things like immersing myself in water and not having any music or TV on. It helped my hearing sensitivity come back and thankfully I have no lasting hearing issues.
It was kinda scary when i first started working in studios; every engineer over 40 couldn't hear anything above 15k (sometime as low as 12k) and all the 1st engineers had really bad tinitus, like Van Gough, cut your ear off bad.
Headphone Monitor low, watch your levels on speakers and calibrate so you can never go there.
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