Do you ever wear headphones?
For quest, you double tap anywhere on the headset (it detects the physical tap) to enable passthrough mode. The game goes away, but you can see. Some games let you see through, but that's limited to games where having something float in front of you in your real room makes sense, rather than being somewhere else.
Also, there's a lot of innovation happening in display tech for AR too which will be even better, since you'll just see the real world more or less directly.