They work by giving you a random email address that is available for a short time (ex. 10min) and an inbox for any messages you recieve during that time (ex. an email verification message from a Lemmy server)
I didn’t want to recommend a specific one, however Googling “temporary email” should give you several options to choose from.
Also be aware that sometimes the decision to reset the password is not done on your side. Sometimes due to attacks or similar website owners might decide a forced reset and that might require the email.
I had a scare when i went to setup 2fa, I guess i only copied the last digits of the link thinking all I needed were the numbers and then I couldnt sign in, luckily I still had an open tab with my account signed in and was able to redo the 2fa before being completely signed out, with no email on the account I would have had to start over