Going to a very quiet place daily and try to hear the nature for about an hour hopely can help , but if can not ,try to hear other sounds as u live. . The less cared & heard before
blessings

There's a practice version of Peak Master in the instrument selection stage where you can warm up.

It's really frustrating at first. The most important aspect of hearing the frequencies accurately is that you got to have decent monitors / headphones. Once you have that covered, try to associate frequency ranges to certain sounds. Here's an example of sounds that I associate with, on amplified frequency ranges.
< 100Hz: This is generally felt in your gut or body (thick rumbling sound), and needs concentration to feel / hear.
100Hz - 200Hz: "Booom" sound, impactful low sound.
200Hz - 400Hz: "Wooom" sound, like a swinging light saber
400Hz - 800Hz: "Kwooo" sound, closed sound of a wah pedal
800Hz - 1600Hz: "Kaaaa" sound, open sound of a wah pedal
1600Hz - 3200Hz: "Keeeesh" sound, feels like grinding teeth
3200Hz - 6400Hz: "Ssssssh" for lower half, thick "Sssss" for upper half
6400Hz - 12800Hz: Thin "Sssss" sound for lower half, airy / expensive sounding "Ssss" for upper half
Of course, this may not work for you as your ears maybe tuned to different sounds. Try to make up your own.

This is helpful! I was always trying to figure out the sound for 1600-3200Hz

Speaking of Star Wars, 400 always sounds to me like Darth Vader breathing thru that helmet, I can recognize that frequency band instantly.
The others are definitely harder, esp in the mids between 1k-8k. I've been plateauing on peak for a while lately myself so thanks @Ant Lopez for this chart :)

@Ant Lopez First of all i wanna thank you for your detailed explanation.
I have monitors but i prefer use my headphones (HD650) since i think i can be more acurate with them.
I will use your chart as a reference and i hope to better results. Thanks!
@Edwin Pickett also thank you.

It's similar to hearing intervals. A minor second is jaws. Major 3rd is an ambulance. Perfect 5th is the first two notes of the Star Wars Theme. If you can associate a specific sound effect with EQ ranges this will get you into the right range. For me 300 sounds like mud. 500-600 sounds like the beginning of a wah pedal. 3000 can sound really harsh. Things like that might help you out.

Hi Shookie, I'm close to punching my laptop screen when I still get some of the same things wrong...and I've been producing and using EQ etc for a while now. What helps me is having mixed my own music. First-hand experience with fiddling with EQ in Logic and trying to get a result has helped me with the games. Get messing with your DAW and some audio!

I'll supplement Ant Lopez' version of how to hear the frequencies with my own experience, which I've shared here a couple of times before, and am just copying-and-pasting:
SOUND GYM PEAK MASTER TIP: Here's how I did it: listen between the original and boosted signal for these accentuated "vowel sounds" in the boosted signal (they're not exact to the hertz, but thinking with these guideposts has helped me):
125 Hz: uh
250 Hz: ooh
500 Hz: oh
1000 Hz: ah
2000 Hz: eh (nasal-sounding)
4000 Hz: ee
8000 Hz: ih (the i has a short i sound, same as the word "if")
If you hear a blend of any two syllables, then just guess which one you hear more of, then interpolate.