How I Weened Myself Off of Drinking Four Cups of Coffee Per Day

I realize this is a bit of an ironic post to write considering the name of my blog but I'm going to write this anyway: I made a decision to cut back on drinking coffee in the middle of 2017 and I haven't looked back. 

I made this decision because I was drinking far more coffee than was healthy - four to six cups a day with lots of cream and sugar is not good for anyone, not even a self-described coffee addict like myself! It all started when they turn on the air conditioning in the summer. I get so cold so I would make multiple trips to the coffee machine just to stay warm. Then comes the headaches the next day when I don't drink as much as I did the day before, and before you know it, I was addicted. 

Well, I was determined to get a handle on this addiction - I am a very independent person by nature and I don't like the idea of being dependent on any kind of substance, even if it is coffee. I wanted to control my addiction, not let it control me. 

After a few months, I went from drinking on average four cups a day to now four cups a week! That's right, I don't even drink coffee every day now! It was a grueling process but I'm now ready to talk about ways I cut back and tips on how to do it too if you're in the same boat as me: 

Related post: Coffee Tasting

Prepare yourself for the withdrawal symptoms

I knew going in that most likely, I would have all of the headaches under the sun the minute I drank less than my usual amount. I knew this because I used to drink more coffee to avoid dealing with the headaches, leading to a further downward spiral to my coffee addiction. I was ready for it, though being ready didn't make it all the more easier. I kept some Advil and aspirins handy at all times in case the headaches got out of control. I'm also lucky to work in an office that has a designated "nap room" so I would take quick 10 minute breaks once a day which also helped. Also, for reference, these headaches lasted about a week for me and now they've stopped completely. If you want to avoid it, consider not going cold turkey like I did and just drink one less cup every day until you don't need it anymore. 

Switch to something healthier

Since my coffee time was dwindling, I decided to instead drink non-caffeinated tea. This really helped me maintain the warmth of my coffee time, as I was still drinking something hot, but it was healthier and better for my overall health. I also refrained from adding milk or sugar to this tea like I did with my coffee (which was also a hugely unhealthy habit). This made the transition away from coffee a lot easier. 

Get more sleep

A big part of why I relied on coffee so much was because I was tired and I felt that I needed the caffeine boost. Instead of depending on coffee to keep me awake, I decided to just go to bed earlier and get more sleep, thus eliminating any excuse I could use to have coffee to stay awake. The difference between being up because I'm well-rested and being up because I got a coffee boost is incredible! I feel a lot better every day now. Plus, the extra sleep really helped with my headaches!

Stay hydrated

One of the issues with coffee is that it's so dehydrating. I'm not the best at getting enough water to drink throughout the day, admittedly. I invested in a Camelbak water bottle which did two things: kept me accountable for how much water I got in a day, and it also kept me occupied so that I wouldn't feel like I needed to be drinking coffee. I've been drinking a LOT more water than I did and this also helped with the headaches. 

Are you a coffee addict? Let me know some of your ways you cope with caffeine withdrawal!


  1. Great tips! I agree with the one about getting more sleep so that you dont need as much! Also I think that sometimes in the afternoon we are bored or tired and we think oh I will have a coffee but really, if you are drinking enough water you shouldnt get that afternoon slump!

    Xo Courtney Drew

  2. These are great tips! I have a friend who I'll definitely have to pass these along to.


  3. I've never been a coffee drinker but I did used to have a cola habit and had similar headaches when I tried to cut back on the caffeine! I feel so much better now I don't drink it though! :)

    Hope that you are having a good week so far! The weather has been more bearable this week which is nice, not the crazy high temps we had last week!

    Away From The Blue Blog

  4. Great tips! I'm usually a 1-cup per day girl but I do sometimes sneak in diet sodas, so I feel you on the extra caffeine! I need to work on taking it down a notch too!

  5. Girl, I know this is awful, but this: "four to six cups a day with lots of cream and sugar" made me really want a cup of coffee hahaha. I'm not a coffee addict, but will drink a cup every now and then, but like you, I love it with tons of cream and sugar. Awesome, awesome job cutting back your intake - so many people have so much to learn from you. Love these tips - I'm definitely sharing this!

  6. I really think I'm going to have to keep this bookmarked for the rest of my life, tbh. I've been much better about coffee since moving home and not having a lot of stuff going on, but I cringe at the amount of coffee I consumed (and money I spent on it, yikes) back in college and even over the summer when I was working over full time. Going to have to keep this in my back pocket for whenever the stress hits me again and I'm reaching for a coffee every few hours to make me feel like I'm giving myself energy. Props to you for cutting down to four cups a week, Deborah! I'm definitely going to have to start buying more decaf teas...pretty sure all of my favorites still have a nice dose of caffeine in them LOL.

  7. such great tips!! if i drink more than one cup of coffee i get really jittery and can't stop moving (i'm a pretty consistent fidgiter to begin with xD) so now i can only drink one cup haha

  8. I went through a similar process few years ago. Now I'm on two cups of caffeinated tea a day and I don't have any caffeinated after 7PM. I get much better sleep these days.

  9. oh my! four cups! You did great! I'm definitely passing your experience to my close people who happen to like coffee as much as you do

    Inside and Outside Blog

  10. My dad tried to do this a few years ago with tea -- he lasted a few months, and then went back to coffee whoops. You've got this, girl!
    Tori || Victori Media

  11. These are great tips! I don't drink coffee myself, but my husband does. I'll share this with him!
    Katie |

  12. My dad quit drinking like 20 cups of tea a day and replaced it with hot water!

  13. I recently have pretty much all but quit drinking both coffee & tea, now I only drink it when I actually want the taste of coffee-not just something for my hands to do or to sip on.

    xoxo, SS

    Southern and Style

  14. oooh girl Ive been there - especially when I was slaving away in the hospital. i've also weaned WAY down!


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