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Step 1
Decide on a caffeine reduction plan and stick to it. For some people it works best to go cold turkey; for others it's more realistic to wean themselves off of caffeine a little at a time, maybe starting with a limit of a cup or two a day. Whatever you decide, make sure to commit to your plan, or you will soon find yourself back where you started.
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Step 2
Expect some withdrawal symptoms. Many people have headaches for a few days when they suddenly reduce their caffeine intake and most feel more drowsy and confused than they would like. Try to take it easy for a few days, stay well hydrated, and take over the counter medications for the headaches if necessary.
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Step 3
Get plenty of sleep. This might seem pretty obvious, but it's extremely important if you want to feel alert. Consuming caffeine often helps people cope with insufficient amounts of sleep, so you may be surprised to learn how much you really need, but try to listen to your body and stay well rested. After a few days, you may find that your body readjusts and you don't need quite as much sleep.
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Step 4
Get some exercise. This seems somewhat counter intuitive because exercise can be exhausting as well as invigorating, but it does help balance your body's hormonal cycles in ways that make it easier to sleep at appropriate times and feel energetic during the day. Exercise can also help to improve your mood.
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Step 5
Eat well. Like sleep and exercise, proper diet can contribute to general feelings of alertness and wellbeing. This means getting plenty of produce and protein, and not too much sugar. Sugar and other simple carbohydrates like white flour can contribute to feelings of sluggishness during the day.
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Step 6
Find some tricks to replace caffeine when you need a quick pick-me-up during the day. These can vary a lot from person to person, but some tips to try include taking a cool shower, listening to upbeat music and using an energizing aromatherapy scent like peppermint.
