T does not control my life. I manage it.
All I can offer is my personal technique.
My technique is not foolproof because I am an unabashed fool. It may
make no sense to others because I am often non-nonsensical. It is not
complete because this is only an accounting of a few minutes of thought
out of 3 years of nearly random thoughts. It shows poor research
because I did no research.  It is not scientific because I have no
evidence, no double blind studies and control groups. It is written
here only for your temporary amusement or annoyance, take your pick.

For me, anything that I do to keep my mind busy keeps it from
'listening' for T. That includes thoughts about 'anything' including T.
For instance, while writing my last post I did not hear my T.  Now
that I wrote that last sentence my focus turned to the T. But that was
my choice, not T's choice.  Therefore, T is not a forbidden area of
thought.  Intellectual thoughts *about* T have no particular power to
cause a sudden focus on the T 'noise'.  There is a difference. Sun
Tzu's Art of War says, "keep your friends close and your enemies even
closer".  T is an enemy that I need to keep close. To keep the effects
of T minimized I have to realize T will always be a part of my life and
I need to keep it close... and caged.  I focus on it when 'I' want to,
not when 'it' wants me to.

Beware! I'm now going to wax Philosophical.....  (that's the name I
gave my surfboard)

I think that if you are in control of *any* facet of your life then you
have the ability to control your T.  If your life is out of control
then T will be your master.  Another way of looking at this is that you
have to master your ability to focus. The mastery over T is really the
ability to focus on things of your own conscious choice without getting
distracted by anything else; other projects, other thoughts, physical
sounds, subjective sounds.  Under this philosophy, perspective *always*
wins out over substance.  Back seat drivers are not an annoyance
because you are focused on the driving. Your screaming kids are not a
bother because you are focused on getting them to preschool on time as
well as their long term well-being. Getting stuck behind a stinky bus
in rush-hour traffic doesn't wrinkle your nose and wreck your day
because you are thinking about the wonderful gift you are going to buy
your wife for her 50th birthday next week (focus on someone you love).
The high hiss between your ears is barely noticeable because you are
getting into a really good book!

Thats it! I got nothin!  
Jim