Recently, a Special Warfare Officer came to the realization that pounding down multiple pots of coffee a day might be… a bit much. With impressive self-awareness, he asked us for tips to decrease caffeine intake, making it clear: “Look, I’m not trying to quit caffeine entirely, just dial it down a bit.”

☕️Practical Tips to Decrease Caffeine Intake

Here are some practical strategies that go beyond the classic “switch to decaf.”

• Create barriers: 
  • Make a half pot vs a full pot of coffee. A full pot permits refilling the cup because it’s already made and easy to dump in. If you have to go through the process of making another half pot, it may not be as “appetizing.”
  • Energy drinks: Buying in bulk has its advantages, but it also makes it more accessible for you to have more per week.
• Nothing beats a hot coffee in a mug:
  • Start with that first cup in a mug, then switch to a Yeti for the second cup. Rationale: When the coffee gets cold, we tend to splash more into it to warm it up. If it stays warm from being in an insulated mug, then there is no need for the warm-up splash.
• Pre-determine what you want your limit to be:
  • Our brain works by prediction, and a formed habit is nothing more than a conditioned prediction. Change the prediction by picking a goal number: 3 cups per day or 2-3 energy drinks per week. Set that number and then stay disciplined not to go over it. 
• If it’s being used for “comfort”:
  • Some people like the warm liquid or a particular energy drink as a comfort when going into a meeting or working throughout the day. Habits can’t just go away – they need to be replaced. You can use a different comfort source – a heating pad in your computer chair is one example.
• For energy:
  • The science of caffeine is that it does not truly give more energy; it blocks adenosine (a fatigue-related molecule) from binding to its receptor sites. Another way to do this without an ingested stimulation is a quick bodyweight HIIT session, getting some steps in, or just getting away from the computer for a bit.

These tips can help decrease caffeine intake without giving up your favorite brew or energy drink entirely. However, don’t forget that the most powerful tool in sustaining your energy levels throughout the day is quality sleep. Science shows that sleep helps reduce adenosine, a molecule linked to fatigue, allowing your body to recover and recharge naturally. 

Want to sleep better and feel more energized? [Click here to access your free guide on improving sleep performance.]

Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert