Habituation is real, but it is slow. The honest timeline is months, not weeks. Most clinical trials of structured tinnitus therapy show meaningful improvement between three and six months, and continuing improvement past a year.
So make a promise to yourself today, while you are reading this calmly. For the next six months, you will keep going. You will use sound enrichment most days. You will work the cognitive scripts when the alarm gets loud. You will measure distress, not loudness, with regular check-ins. And you will not judge whether this is working from inside a 3 a.m. flare-up.
Mark a date six months from now in your calendar. On that date, look at your check-in graph and your sleep and your honest answer to "how much of my life does tinnitus run". If the line is going the right way, keep going. If it is not, that is information too, and there are clinical options beyond this app.
Six months. One promise. That is the work.