I too have developed a little tinnitus over the years, so I am super careful about noise of any sort, not just with music. Like the other poster said, "open-back headphones" are best if you want to be careful. Personally I think they sound better too if you get a nice set. I also avoid in-ear of any kind, I feel a speaker inside my ear canal is too close to the ear drum, for my situation.
Get a Sound level meter app for your phone. I use mine to measure headphone volume, then I set the audio interface and I don't go over that mark, I think I'm at 47-50db on my headphones and speakers. I use this one. NIOSH Sound Level Meter App | NIOSH | CDC
Also this site. Decibel Chart of Common Sounds | dB Comparing Decibel Levels (decibelpro.app). There is a noise level-maximum exposure chart on it. Over 85db for too long is where damage starts.