The drug can be addictive.If you're tired of drinking coffee or energy drinks to get through the day, there are ways to cut back.Gradually reduce the amount of coffee and tea you drink.As necessary, adjust your life.Deficiency beverages may be required during social settings.Take care of the headaches and other symptoms of withdrawal so they stay on track.
Step 1: Keep an eye on how much you drink.
Identifying how much you're consuming is the first step to breaking the cycle of addiction.It is possible to get a sense of how much to cut back each week.When you drink a beverage, read the labels.Keep track of how many cups of coffee or soda you have each day by writing down how much you consume.Some surprising foods, like chocolate, have trace amounts of caffeine.You need to read all the nutrition labels for foods you think are not caffeinated.
Step 2: You should set goals for yourself.
It takes a lot of commitment to stop drinking coffee.To reach a certain milestone, make a schedule.A sense of accomplishment will keep you going if you make small goals.It's possible to get down to a certain amount of coffee in a month.Reducing caffeine intake to one cup a day by March 1st could be a goal.Along the way, have small goals.Three days this week, skip the afternoon coffee.
Step 3: Slowly, cut back.
Set realistic goals for yourself.You're not likely to cut your caffeine consumption in a single week.Work on decreasing the amount you drink each week.If you drink a lot of coffee, try to drink less each week.You can eliminate half a can every two days if you prefer soda or energy drinks.Pick the amount that feels reasonable to you and go from there.
Step 4: There are hidden sources of caffeine.
It is everywhere.It can be found in certain medications, as well as being in surprising food sources.If you're going to use an over-the-counter painkiller, make sure it isn't loaded with caffeine.Teas, coffees, energy drinks, and sodas are some of the most popular sources of caffeine.Coffee may be found in strange places.Coffee and chocolate may contain caffeine.
Step 5: Decaffeinated coffee will replace a small amount of regular coffee.
When you prepare your coffee pot in the morning, mix half and half decaf grounds with regular grounds or beans.Even if you drink more coffee than you intended, you're still not getting as much.
Step 6: Green tea is good for you.
Coffee, soda, and energy drinks have more caffeine than green tea.If you need a pick-me-up, choose a green tea over a coffee or soda.While still reducing your overall intake of caffeine, this will keep you going.It's possible to switch out coffee for green tea throughout the day.You can have four cups of green tea instead of coffee.You should reduce the amount of tea you consume once you feel comfortable drinking it.
Step 7: Decaffeinated is better for you.
Coffee, soda, and other beverages have a pleasant taste.Deficiency soda is a better choice if you want to treat yourself in the afternoon.If you like the taste of fresh coffee, you should start buying decaffeinated blends.Staying on track with your goals will be easier with this.A small amount of caffeine can still be found in Decaf.
Step 8: For more energy, try herbal supplements.
Medicial mushrooms can help you stay awake.These can be bought at health food stores.You can try: Ashwagandha Wild oats seed Rhodiola Holy basil leaf Lion's mane mushroom.
Step 9: Socialize without coffee.
It's a major component in socializing.You can meet a friend at a coffee house in the afternoon.There are ways to socialize without having a cup of coffee.If you meet your friends at a coffee house, you should drink herbal tea.There are places that specialize in herbal tea.It can be disappointing if you go to a coffee place for tea.If a friend wants to meet up at a coffee house, try to find a place that serves tea as well.
Step 10: Substitutes can be found for your favorite beverages.
Coffee is a nice treat for many people.On the weekends, you can treat yourself to a pricey latte.On occasion, you can still have these treats.They should be altered to consume less caffeine.If you want to do this, you should order a decaf variety of your coffee shop treat.Workers should be able to accommodate this request.If you're still cutting back on coffee, a half-caf beverage is a great option.If you can't get a decaffeinated version, look for drinks without added caffeine on the menu.A cup of hot cocoa can be just as satisfying as a latte.Coffee and Cocoa both contain small amounts of caffeine.You can order a steamer, which is hot milk mixed with a syrup or sweetener of your choice.If you drink soda, replace it with sparkling water.
Step 11: If you want to address fatigue in the afternoon, you should rely on food and sleep.
You might find yourself drinking in the afternoon.There are other ways to wake your body up.Instead of drinking coffee, have something small to eat or take a nap.Take a nap for 20 minutes if you're able.This will allow you to rest and recuperate.Be sure to set an alarm.People end up napping for over an hour.You can try a small snack.It's possible to boost your energy as much as a cup of coffee.Instead of drinking coffee, have a small slice of turkey or a cup of nuts.Reducing afternoon fatigue can be accomplished by avoiding processed carbs at lunch.
Step 12: Make sure you don't cut your intake too fast.
You may have cut back too fast if you are experiencing heavy withdrawal symptoms.Add a small amount of coffee or tea during the day.This could reduce withdrawal.Take a little bit of a break after a few days.Coffee is a drug.There are physical symptoms that can be caused by cutting back too fast.
Step 13: Have patience.
It may seem like withdrawal symptoms are unbearable.Keep in mind that they are temporary.Don't forget to remind yourself of the benefits of not drinking coffee.You will be spending less money and having better health.It will get easier if you give it time.
Step 14: Stay hydrated.
If you're cutting out some of the major sources of water in your diet, it's because you get your fix through drinks like coffee or soda.You should replace this with water, herbal teas, or other liquids.You can stay alert by drinking water throughout the day.It also gives you something to do with your hands.You should have a bottle of water instead of a thermos.
Step 15: Try it for withdrawal headaches.
If you're having a hard time sleeping, try using peppermint.The scent and taste of peppermint can reduce headaches.It's possible to put a scent behind your ears or on your wrist.You can have candy, chew gum, or drink a cup of tea.
Step 16: Use over-the-counter pain killers.
If they don't contain caffeine, you can use pain relief to deal with headaches.Take them as needed and keep some on hand.Follow the directions on the bottle.Pain killers shouldn't be taken in large amounts throughout the day.Don't deviate from the recommended dose.If you're on any medications, talk to your doctor about taking over-the-counter medication.