Like many college students, I went through a phase of unmanageable caffeine dependence. On my worst days, I required 4+ cups of coffee to power through my busy schedule despite getting 7-8 hours of sleep most nights. I realized this addiction was taking a toll on my body and my budget and urgently searched for a solution.
Over time, I was able to ween myself off the caffeine so that I was only consuming 2–3 coffees per day. But it was still bothersome that a single cup had no effect on my energy levels. The silver lining of being forced to stay home each day was having time to break this bad habit. I have now gone 22 days without drinking coffee or tea that isn’t decaf, and have never felt more energized. Here are my best tips for kicking a caffeine addiction.
Replace coffees later in the day with decaf. I have found that the taste of coffee tricks my brain into thinking I’m consuming caffeine even if it’s decaf. Sipping decaf for your last cup or two of the day is a simple way to slowly minimize your dependence. The first few days of doing this might be challenging, but your body will adjust. Over time, you can swap out more and more of your daily coffees for decaf (or tea). After several months, I was finally able to get down to only decaf, and with commitment you can do the same.
Maintain a regular sleep schedule. This one seems like a no-brainer, but if you don’t regularly get adequate sleep, you can’t expect to feel energized without your routine cup of Joe. What helped me was not only getting 8+ hours of sleep, but also going to bed and waking up at the same time every day. Rather than making caffeine the center of your routine, prioritize healthy sleep habits.
Cut down on less hectic days. Days where you can sleep in and have less pressure for productivity are the perfect opportunity for a caffeine detox. Personally, I only drink decaf on Sundays because my mornings are open, which allows me to ease into daily tasks without needing to chug coffee. This gives my body a break and has immensely decreased my dependence.
Drink plenty of water. You’ve probably heard this advice countless times, and for good reason: it works. Staying hydrated can provide an energy boost without relying on coffee. It also helps flush the caffeine from your body and eases withdrawal symptoms such as headache and fatigue.
Don’t give up. Withdrawal symptoms are likely and can tempt you to resort to old habits. There were days when my head was pounding and I was extremely irritable, but I pushed through. Take things slow, but stay strong and remember that the long-term rewards outweigh the short-term struggles. Even cutting down to one cup of coffee per day is a major improvement with physical and financial benefits.
Now is the perfect time to bust this habit if you’re working from home. Plus, it’s a great way to save when finances are tight. Of course, you deserve to treat yourself to a latte every once in a while, but having freedom to go about your day without relying on caffeine is an energizing sensation. Coffee is one of the great pleasures of life, but I believe in quality over quantity. Savor the taste and the wonderful feeling of buzz rather than chugging caffeine just to stay awake. Your body and bank account will thank you in the long run!
