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I recommend these disposable earplugs—they come in colors which can be fun. https://hearos.com/collections/study
Use them and your hearing stay in neutral and don’t get overloaded by nonsense but when you actually need to hear someone you can just take one of the earplugs out (you can do it secretly if you want) or just tell people that your cousin works for Apple and these are the latest Bluetooth earbuds but they can’t try them because they’re top secret.