So how can you reduce your caffeine intake?

Tip #1 – Track your behavior

pay attention to how much caffeine you consume from different foods and beverages. Read their labels. Start a “caffeine diary” – track every day for at least a week how much caffeine you’ve consumed. That will give you an insight into the amount of the consumed caffeine, and on when and where it can be cut off.

Tip #2 – Cut back gradually

don’t stop altogether. Cut back one portion of caffeine you consume (one cup of coffee or tea less, one can of coke less – which is also an advantage when cutting on your sugar intake. Begin, from avoiding caffeine in the (late) afternoon. Consequently, your body will get used to the change and the withdrawal effects will be reduced.

Tip #3 – Go decaf! 

Try decaf coffee. It looks and tastes pretty much the same, just without the caffeine.

Tip #4 – Go herbal

herbal teas don’t have caffeine in them and are an excellent alternative to black or green tea. If you cannot seem to say goodbye yet to black or green tea, you can brew it for less time – the longer the teabag is in, the more caffeine will be in your tea. Try putting it in for slightly less time.

Tip #5 – Check the label! 

Some medications, such as painkillers, also contain caffeine. And quite a lot. But there are also caffeine free painkillers. Try looking for those.

Tip #6 – Stick to a 2 o’clock cut off

As this current study shows, late-afternoon caffeine can cause problems for your sleep, even if you aren’t aware of it. To avoid sleep disruption, restrict your caffeine consumption primarily to the morning hours. If you do have a midday cup of coffee, make sure to drink it before 2 p.m.

Tip #7 – Taper caffeine as the day progresses

Start your day with your most highly caffeinated beverage and ease up on the caffeine as the morning goes on.

Remember, limiting caffeine doesn’t mean removing it entirely from your daily routine. A moderate amount of caffeine, consumed at the right times, can be useful and even healthy, stimulating alertness and energy, but after lunch, I might just go for some herbal tea for a change.

What will be your substitute for coffee?

sources: psychology todaymayoclinicncbi