Content

• Steps
• Part 1 of 3: Phasing out caffeine
• Part 2 of 3: Changing Your Daily Lifestyle
• Part 3 of 3: Overcoming withdrawal symptoms
• Tips
• Warnings

Caffeine is a psychostimulant that can quickly become addicted to. If you're tired of drinking coffee and energy drinks all day, there are ways to limit your caffeine intake. Start reducing the amount gradually. Change your daily life as needed. For example, when meeting other people in a cafe, you can order decaffeinated drinks. That being said, be prepared for headaches and other withdrawal symptoms and learn to deal with them.

Steps

Part 1 of 3: Phasing out caffeine

1. 1 Monitor your total caffeine intake. If you want to get rid of your caffeine addiction, the first step is to find out how much caffeine you are consuming. This will help you determine how much to cut your caffeine intake each week in order to gradually reduce your caffeine intake.
   • Examine labels on caffeinated beverages. Record how much caffeine you consume, and keep track of how many cups of coffee and soda you drink each day.
   • Some foods, such as chocolate, also contain some caffeine. Read the ingredients carefully, even if you think they are caffeine-free.
2. 2 Set specific goals for yourself. Quitting caffeine can be tricky, so break it down into small steps. Create a schedule with specific goals to be achieved by the target date. Setting small goals and achieving them can help you celebrate your success and increase your motivation.
   • Let's say you can plan to reduce your coffee consumption to a certain level within a month. The goal might look like this: "By the first of March, drink no more than one cup of coffee a day."
   • Set small goals for yourself. For example, try not to drink coffee after lunch three days a week.
3. 3 Reduce your caffeine intake gradually. Set reasonable goals for yourself. For example, you are unlikely to be able to cut your caffeine intake in half in one week. Instead, try to drink a little less coffee every next week.
   • If you're an avid coffee lover, try to drink a quarter cup less each week. If you prefer sodas or energy drinks, try reducing your dose by half a can every two days. Choose the amount that's right for you so that you can gradually reduce your caffeine intake.
4. 4 Look for hidden sources of caffeine. Caffeine can be found everywhere.In addition to products, sometimes the most unexpected, it is found in some medicines. If you're looking to purchase an over-the-counter pain reliever to help you quit caffeine, make sure it doesn't contain it.
   • Common sources of caffeine include tea, coffee, energy drinks, and sodas.
   • Caffeine can be found in other, sometimes unexpected foods. It may contain protein or diet bars, coffee ice cream, migraine remedies, chocolate.
5. 5 Replace some of your regular coffee with a decaffeinated equivalent. In the morning, replace half of your regular coffee with decaffeinated ground coffee or whole beans. This way, you will consume less caffeine, even if you drink a little more coffee than you expected.

Part 2 of 3: Changing Your Daily Lifestyle

1. 1 Drink green tea. Green tea contains significantly less caffeine than coffee, sodas, and energy drinks. If you need to cheer up after dinner, opt for green tea instead of coffee and sodas. This will help you re-energize and at the same time reduce your total caffeine intake.
   • You can also drink green tea instead of coffee throughout the day. For example, drink four cups of green tea a day instead of four cups of coffee. Reduce the amount of tea after you get used to it.
2. 2 Choose decaffeinated drinks. Perhaps you like the taste of coffee, soda, and other drinks that contain caffeine. If you're in the habit of pampering yourself with a glass of soda after dinner, switch to decaffeinated soda. If you like the taste of freshly brewed coffee, go for decaffeinated varieties. This way you can reduce your caffeine intake without giving up your favorite drinks.
   • Note that even decaffeinated drinks may contain small amounts of caffeine.
3. 3 Try herbal supplements for extra energy. Certain natural herbs and medicinal mushrooms increase alertness. They can be purchased at pharmacies and health food stores. Try the following supplements:
   • ginseng;
   • ashwagandha;
   • wild oat seeds;
   • rhodiola;
   • tulasi leaves (fine basil);
   • combed hedgehog.
4. 4 Avoid caffeine when dealing with other people. Often, communication with other people is accompanied by the use of caffeinated drinks. For example, you can arrange with a friend to meet at a cafe after lunch. Look for ways to connect with others without using caffeine.
   • If you're out with friends at a coffee shop, order a decaf herbal tea.
   • You can also find specialized cafes serving herbal teas. Tea in a regular cafe may not be very tasty. If your friend wants to sit out in a cafe, try to find a place that specializes in different types of teas.
5. 5 Find alternatives to your favorite caffeinated drinks. Many people like to feast on a cup of milk latte or cappuccino. There is no need to give it up completely and you can, for example, occasionally indulge yourself with a cup of expensive latte on weekends. However, try to choose substitutes for such drinks in order to consume less caffeine.
   • The most obvious way is to order decaffeinated coffee. This kind of coffee is available in many cafes. In addition, some establishments prepare drinks with a reduced caffeine content - they make coffee or espresso from a mixture of regular and decaffeinated coffee in a 1: 1 ratio. This is a good option if you are still trying to cut back on your caffeine intake.
   • If the establishment lacks decaffeinated coffee for any reason, see if there are decaffeinated drinks on the menu. For example, a cup of hot cocoa is quite capable of replacing a latte. Although cocoa contains some caffeine, it is much less caffeine than coffee.You can also order hot milk with a syrup or sweetener of your choice, such as vanilla or honey.
   • If you are used to soda, substitute mineral water for sugary sodas.
6. 6 Use protein bars or sleep during the day to deal with afternoon fatigue. You may feel like caffeine after lunch, but remember that there are other healthier ways to invigorate. Instead of a cup of coffee, try a snack or nap.
   • If possible, sleep for about 20 minutes. This will allow you to rest and freshen up. Don't forget to set your alarm or you may sleep for over an hour.
   • Try a light snack to recharge your batteries. Healthy protein foods can be as energizing or even more energizing than caffeine. Eat a small slice of turkey or a glass of nuts instead of coffee. That being said, avoid eating processed carbohydrate foods at lunch - it can also help you cope with fatigue in the afternoon.

Part 3 of 3: Overcoming withdrawal symptoms

1. 1 Don't cut your caffeine intake too dramatically. Symptoms of severe withdrawal may mean that you cut your caffeine too quickly. In this case, try adding some caffeine for one day. This will help relieve symptoms. After a few days, cut back on your caffeine slightly again. Remember that caffeine is a drug and quitting too quickly can cause unpleasant physical symptoms.
2. 2 Be patient. At first, withdrawal symptoms may seem intolerable. However, remember that this is temporary. Remind yourself of all the benefits of reducing your caffeine addiction. You will save money and improve your health. Take your time and you will soon feel better.
3. 3 Maintain the body's water balance. If you consume a lot of caffeine, it means that you are drinking a lot of coffee and sodas, and avoiding them will leave you with fewer water sources. Remember to replace them with other liquids, such as plain water, herbal teas, or diluted juices.
   • Drink water throughout the day to stay awake. Plus, this way you can keep your hands busy so they don't reach for coffee. Instead of a thermos or mug, place a water bottle next to you.
4. 4 Try using peppermint to relieve withdrawal-related headaches. If you feel a headache coming up from giving up caffeine, try peppermint. The peppermint aroma and flavor can help relieve headaches and relieve symptoms of caffeine withdrawal.
   • Try applying a little peppermint lotion or perfume to the skin behind your ears or wrists.
   • Suck on a lollipop or chew peppermint-flavored gum, or sip on a glass of peppermint tea.
5. 5 Take over-the-counter pain relievers. If pain relievers do not contain caffeine, they can be taken to relieve symptoms such as headaches. Keep pain relievers handy throughout the day and take them as needed.
   • Be sure to follow the enclosed instructions for use. Some pain relievers should not be taken in large quantities throughout the day. Observe the recommended dosage.
   • If you are already taking any medication, check with your doctor before using pain relievers.

Tips

• To feel more alert and improve focus, try boosting your brain's neurotrophic factor.

Warnings

• Caffeine withdrawal can be accompanied by feelings of anxiety and increased nervousness.