Caffeine Taper

How to complete Caffeine Taper

Cutting caffeine in half resets a tolerance that's been quietly creeping up, usually improving sleep depth and afternoon energy crashes. Done gradually over a month, you keep the function without the dependency, and you learn how much you actually need versus how much is habit.

1. Add up your real daily intake in mg: roughly 95mg per brewed coffee, 40mg per tea, 30-40mg per cola, plus any pre-workout or energy drinks.
2. Set your target at exactly half and step down over the first week rather than dropping overnight.
3. Swap one drink at a time for half-caf or decaf so the volume and ritual stay the same.
4. Move your last caffeinated drink to before noon so the reduction also helps sleep.
5. Log every drink for the full 30 days so the half-dose isn't guesswork.

Tips

• A sudden 50% drop triggers withdrawal headaches; ease in over 3-5 days.
• Watch hidden sources: dark chocolate, green tea, some painkillers, and 'decaf' that isn't truly caffeine-free.
• Blend regular and decaf beans in one bag so each cup is automatically half-strength.

What counts as done

Thirty consecutive logged days where your total caffeine sits at or below half your starting baseline.