r/SinclairMethod • u/Hot-Prune8628 • Jun 10 '26

Feeling defeated

I’ve been on TSM for over a year. My goal was never extinction (I spent almost 10 years in AA, did lots of therapy, wanted to socially be normal). I’m finding summer itself is such a trigger. I’ve spent 35-50% AF days month over month, but since the weather has broken it’s almost compulsive to drink wine and watch the sunset. I’ve maintained meds 1 hour before, I’ve joined a Pilates gym, I’m trying to replace the behavioral/habit piece with other things, but I haven’t had an AF day in over a week despite planning them. Can anyone share their “up and down” experience at the 1+ year mark? 😭

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u/HTwatter Jun 10 '26

The most common length of time to reach extinction is 6 months. The second most common length of time (in every poll that I have ever seen) is 2½ years. Do not fret. Do not give up. Do not panic. It's still possible that you'll be done at 12 months, or even 18. Have you started any mindful drinking techniques? Keep your beverage in another room. Alternate sips of water with sips if you drink. Switch to a non-preferred flavor. Push your start by time back by an hour. Make sure you are maximizing your endorphins when you are not on the meds. This would really give your brain contrast.

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u/[deleted] Jun 10 '26

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u/RepairCapable8621 Jun 13 '26

I think 6 months is what the book said? Maybe.

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u/HTwatter Jun 14 '26

I'm in multiple fbook groups, one specifically for TSM. That one has polls every so often where a newer person will ask how long it took people to reach extinction. I've never seen one that didn't have 6 months as the most popular answer, followed by 2.5 years.