Guide
How to taper caffeine without wrecking your week
A taper works best when it’s boring: predictable reductions, stable routines, and fewer surprises.
A simple taper rule
Reduce your daily caffeine by roughly 20% and hold it for two days before cutting again. This smooths headaches and keeps your schedule stable.
- - Cut quantity first, not timing.
- - Keep caffeine earlier in the day.
- - Replace the ritual: hot drink, walk, or music cue.
Common mistakes
- - Cutting too hard on a busy week.
- - Keeping the same coffee size but switching brands.
- - Replacing caffeine with sugar spikes.
- - Ignoring sleep debt while tapering.
Get a personalized plan
Use the calculator to estimate your current intake and generate a taper schedule you can tweak.