20 tips for decreasing your caffeine intake

Decreasing your caffeine intake starts with knowing how much you’re consuming daily. Take an audit of all the caffeinated drinks and snacks you have each day and just how much caffeine is in each item, and see where you can cut back. 

This plays into taking a caffeine audit. You’ve got to know where caffeine is hiding in what you’re eating and drinking. You might be having a beverage each day that you didn’t realize contains caffeine, or maybe you’ve been taking a caffeinated pill. Read the labels and find out. 

Start cutting out caffeine by incorporating more decaffeinated versions of your favorite drinks into your diet. Rather than having a regular cup of coffee in the evening, have decaf. Instead of a caffeinated soda, try the decaf alternative. 

Quitting caffeine cold turkey can be very difficult and physically painful. Rather than deal with that, slowly decrease your intake. If you have three or four cups of coffee daily, cut back to two or three. Look at your audit to help you see where you can cut back. 

If you drink caffeine according to a schedule, don’t allow yourself to have any past a specific time of day. It could be 3 p.m., noon, or even 10 in the morning. Whatever it is, a cutoff time will help decrease the amount of caffeine you have in the day. 

If tea is your drink of choice, try having herbal tea instead of caffeinated tea. Herbal teas have lots of health benefits and come in many delicious flavors. A cup of herbal tea will satisfy that warm comfort that comes from a cup of regular tea. 

Increasing your water intake is a simple way to decrease your caffeine intake. Many of the issues you’re trying to solve with caffeine can be remedied by drinking more water. If you don’t like the taste of water, plenty of flavor enhancers help make the drink more palatable (just make sure they aren’t caffeinated). 

Many people consume caffeine simply because they like the taste of a caffeinated drink. If you enjoy having a cup of coffee, try swapping for decaf coffee or maybe a cup of hot chocolate. If you love soda, try a decaf option or some sparkling water. 

Decrease your caffeine intake by opting for a drink that has less caffeine than your go-to. If you typically consume a drink with 100 mg of caffeine, try something with 80 mg instead. It’ll be an easier transition than going from 100 to zero. 

An overwhelming number of people drink caffeine as a means of energy. If possible, try working a nap into your day. This will give you a little energy boost without having to lean on a second cup of coffee or a shot of Red Bull. 

If you typically take coffee black or tea straight, try adding creamer or milk to dilute your drink. Add some water if you prefer to have your drink without those additives. Diluting your drink will decrease the amount of caffeine. 

In the same vein as taking a nap, increasing your exercise can help decrease your caffeine intake as it will take away the need for caffeine by boosting your energy levels. Make sure you time your exercise right to give you the boost you need when you need it. 

Having a snack can give you more energy, too. Something high in protein or carbs will make you more lively and alert. If you really need it, you can have a caffeinated snack with less caffeine than a caffeinated drink. 

A good night's sleep is the best way to get energy. If you find yourself caffeinating to get energy after a poor night's rest, work on getting better sleep. It's not a quick fix, but it'll make a huge difference in the long run, and you'll notice other areas of your life improving. 

For tea drinkers, an easy way to decrease the amount of caffeine in a cup is by brewing the tea for a shorter amount of time. The less time the leaves are in the water, the less caffeine. 

Caffeine is a drug, so some methods used to help curb other addictions can be helpful in decreasing caffeine intake. If you want caffeine when certain situations arise, note what those are and try to keep yourself out of them. It’s not a foolproof method, but it can help. 

This might also seem a little silly, but having someone to keep you accountable can make limiting your caffeine intake much easier. Ask someone you know who will keep you honest, or find a friend who wants to cut back and do it together. 

If you aim to quit drinking caffeine altogether, it can be very difficult to do so amid your busy schedule. If you can, work in a vacation and slowly quit while you have no responsibilities and can manage to be sleepy for a few days. 

If you decide to quit cold turkey or within a few days, prepare for withdrawal symptoms. If you can manage the symptoms, you’ll be less likely to lean on caffeine. Headache, fatigue, and depression are just some of the symptoms that you might experience. 

It’s always helpful to know why you’re doing something. If you’re quitting caffeine to be healthier or cut down on costs, make note of that and remind yourself any time you want a latte or a soda. If necessary, make a literal note and post it somewhere helpful.