Avoid the quiet. Always keep some competing sound around, such as low level background sound from a fan, music, radio etc. Minimize reading about tinnitus, support groups, internet, chat rooms, etc. These activities only draw your attention toward the tinnitus. Always have more than enough things to do.
Idle time is the ally of tinnitus.
Minimize discussion of tinnitus with family and friends. This only draws your attention to your tinnitus. Only you should bring up the subject, if you feel you must.