Pick up an extra sponge that fits into your HOB.
Where the water comes out of your filter, into the tank there is a ramp with plastic walls on each side of the ramp.
Cut the sponge to fit between those two walls, length-wise.
There is a lip on the bottom of the ramp. Slit the sponge about 1/3 of the way through, and slide it onto the lip.
The object is to muffle the water running back into the tank. This will accomplish that objective.