I had been interested in cutting back/getting off caffeine for some time, and had actually done a few stints of two weeks+ in the last few years (one of which was while I was a barista - which was tough!), but I started to have some real panic/anxiety issues at the end of a six month trip in Asia where I was working remotely and decided it was finally time to get off for an extended period of time.

My baseline was typically 1-2 iced Americanos and/or espressos a day, although there was a period in the summer where I was having 3 a day.

On previous un-caff periods, I did a weaning period, which consisted of cutting to about 50% for 2-3 days, then going to about 50% of that for 2-3 days, then just a little splash of cold brew in the AM for 2-3 days before hitting zero. This time I had a bunch of green tea one day and then basically cold turkey from there, but I was coming off a 36 hour travel day, so all bets were kinda off as to what my body was doing at that point.

Here's the main things I'm noticing (on day 16ish):

• Calm/less need for stimulation: I go for a lot of long walks and jogs and without caffeine, I've noticed that I am much more open to not needing to listen to anything while I'm out and about. I am more at peace with my thoughts and just enjoy looking at stuff and observing what is going on with the world. When I do listen to a podcast or audiobook, I've moved to listening to them at 1x speed, instead of 1.4x speed (this is a change I made to help with anxiety, but I've stuck with it over the last couple weeks as well).
• Sleep: I'm doing much better at sleeping through the night and I'm pretty sure I'm falling asleep faster most nights. This is also something I noticed in my previous un-caff stints, along with really vivid dreams, which have started coming back as well. I was really struggling with jet lag and some sleep anxiety the first week off, so I don't want to overstate the un-caff effects too much, just because I'm still getting back to a healthy sleep schedule, but I am definitely noticing that I am having longer periods of uninterrupted sleep this last week. Previously I would be aware of tossing and turning in the night and generally wake up 3-4 times. Now I'm not noticing/aware of tossing and turning, and I'm generally only waking up 1-2 times.
  • In previous stints, I also would sleep less than I did on caff, yet wake up feeling more refreshed (like 9.5 hours vs 8-8.5 hours). This is something I will be paying more attention to once my sleep schedule is a little more stable.
  • Something else I'm really interested in checking in with is my teeth grinding/clenching. I'm a nighttime clencher and I'm curious to see if/how this changes things over the next few months. I've seen a couple other people post about a reduction in clenching after a few months, so this is something I'll be paying attention to!
• Time has slowed down like crazy. This is something other people have observed on here and it is definitely true for me! I used to look at the clock and be like "It's already 3pm--where did the day go?!" But the last few weeks, I look at the clock, and it's more like, "Oh, it's only 11:30am and I already got so much done." This has been very weird and very nice. I think a big part of it is not feeling the need to cram four activities into every second of the day. Additionally, I've been setting smaller, more manageable goals for myself and actually hitting most of them on a daily basis, which feels really good and I think makes the day feel more complete. The smaller goals and not feeling quite as switched on has made it easier for me to just jump into the work like...maybe 75% of the time? Previously, every day had to be the day where something big happened, or it was a waste, and, well, that hardly ever happens, which leads to a lot of dissatisfaction. I think this change could be attributed to an overall mindset shift that I've been working on, but I think it's fair to say that the caff could be playing a role here as well.
• When I get tired, I get verrrrrry tired. This has kind of always been a thing for me, but it's really sharp right now. Typically it's been about 8pm, but sometimes a little earlier or later depending on the day and activity level. I'm also really interested in seeing how this adjusts once my sleep and travel schedule are a little more stable.
• Much better able to connect with people. I went to a cousin's wedding and was genuinely excited to see and connect with family members that I hadn't seen in a while. I felt much less avoidance or a need to distract myself/check my phone/etc and instead was asking people how they were doing, what they had been up to and so on. I'm a pretty social guy and would normally go around and talk to people, but this felt a little different - like I was doing it because I wanted to, not because of a sense of obligation. Is that something other people have experienced? I see a lot of people mentioning reduced social anxiety and assume that's kind of what is happening here.
• Less tension/tightness in my neck. I normally have a very tight neck and have to crack it a few times a day. After maybe a week of un-caff, I had a couple really nice pops and am just now noticing that it's been much less tight the last week or so. This actually feels really nice!
• I've noticed that I'm not "planning" as much. I used to be constantly working on a week/six month/year plan (that I would inevitably not live up to because I would switch projects two days later) and that hasn't been the case nearly as much--I've been much more content to face the day as it comes and be excited about what's going on. This could be because I'm in a weird transition period, but I think it's at least worth noting and something I'll want to check in on.
• Building on that, I'm a writer and I've been switching between projects a ton the past two years (like, literally a ton--I've written first drafts for nine novels across six different series, along with outlines and snippets for another...12? But I haven't actually published anything yet, which I think was what led to a lot of the anxiety). In the two weeks of no-caff, I finished the third draft of the thing that's closest to publication and finally passed it off to some people to read, and then moved on to the next thing that's pretty close to publication and have finally gotten back to posting chapters of it online, which was something I had been avoiding doing for the last year or so. Again, this may be due to other influences in my life, but generally I feel less amped up/less pressure and I'm more confident in the quality of my work, which has been a really nice and unexpected effect of this chemical change.
• I think my headaches have been reduced. I used to get stress/tension headaches, and they've been much less frequent/milder the last week or so and I've been avoiding taking Advil, which has been really nice. I don't want to make a grand proclamation about this just yet, but it's definitely something I'll be looking at in the coming weeks.

I suspect that a lot of these changes are interrelated...ie putting less pressure on myself means getting more done means neck is less tight means fewer headaches, but it's still a pretty awesome list for me to read back over!

I've noticed a handful of other changes over the past few weeks, but like I said, I'm coming off of a period of high anxiety, mixed with a lot of travel and readjustment to being in the US, so I don't want to conflate stuff or just assume it's all caffeine related. I'm happy to answer any other questions people have, though!

My current plan is to take at least three months off and then do a check-in with myself, but if the positive changes continue, I don't expect to see a reason to return being a regular caff user. I'll likely do another post at 1 month, 2 months and 3 months if people are interested in hearing more updates.

Thanks for reading!

p.s. This post was inspired by a post that I loved from last year and have referred back to a few times when I was in need of motivation to step back from caff. If you need some more inspiration in your journey, check it out! https://www.reddit.com/r/decaf/s/nPiy6oULQV

(I may do a similar head-to-toe check in around month 2 or so.) xoxo

So I did one month decaf initially, energy was ok, less anxiety but overall I didn’t think much of it even considered going back on.

This week a few days out from reaching month two I’m noticing this general feel of wellbeing. Even when I have everyday difficulties I’m thinking damn I feel really good it doesn’t matter. It’s not a euphoria, more a lightweight happy feeling, it reminds me how I might of felt when I was younger.

Anyway I’m hoping this feeling sticks because there is a lot more joy in my day to day.

Hi.

My caffeine use began when I was 18. I was a senior high school student and I just couldn't keep up with the demands of studying all day.

It started with a small, 80 mg redbull every other week.

To cut the story short, 8 years later, today, at the age of 26, I drink anywhere from 400 mg to 800 mg caffeine a day or else I will be lethargic.

I feel anxious all day long. My mood is irritable, my sleep is awful and non-restorative.

I live with my parents, and they're really concerned about this, especially since recently a 14 year old died because of an energy drink competition promotion for a chance to win a car, yeah, absurd.

Due to my irritability, and moodiness, I became chromically depressed and my situation did not become manageable until I was put on three antidepressants and one mood stabilizer.

My parents have tried to bribe me with cash to stop, and I do mean it when I promise them, but I always go back.

I now got a pre-workout container that has 400 mg a scoop. I bought it for $60, and I am reluctant to throw it away. Also, my mother would probably get mad since it's costed a lot. I told her that I have cut drinking energy drinks and will only take a scoop of the pre-workout every other day and once it runs empty I will quit cold turkey.

I don't really know what to do. I do go to a psychiatrist who specializes in treating "addictions", but it didn't prove useful.

I thought I could reach out to people who might be in a similar situation such as mine. Please, what do you have to tell me?

I know that my anxiety is much more manageable, I just so much calmer and measured in every response I make. I have ADHD and I’m on the spectrum, combined with my ADHD meds caffeine just really does not agree with any part of my brain.

Unfortunately, for the many years I was unmedicated / undiagnosed I used caffeine to get me through every day at work.

I also used caffeine to help me physically with workouts etc and it used to work really well for that. I’m a runner and I’m currently right at the start of training for a half marathon and I feel since quitting I’ve gone from long 15km runs to being gassed after 5km. Again I was using the caffeine to push through.

The last week my sleep has been terrible and the thought of relapsing had started to creep in for the first time.

Could use some encouragement or kind words from anyone who can relate or has had similar experiences and has managed to overcome them.

Thank you! 🙏🏻

Like half of this subreddit, I work as a software engineer. Caffeine used to be great for me, especially while coding.

I would wake up, make myself a super strong robusta coffee, put on headphones, and start coding. Caffeine put me in this "locked in" wormhole state where I was immersed in my code, typing out line by line in a state of focus.

This worked well. But the software development industry rapidly changed.

In January of this year, our company switched to an agentic workflow. Instead of writing code out by hand (which I enjoyed doing) we were pressured to use AI.

You'd think this would've made my job easier, but it made my job 1000x worse. Instead of being in a locked in state coding away, I now had to manage 10+ AI agents running in parallel. So my job switched from writing code and thinking in code to a management role where I had to constantly feed prompts to several Claude Code agents running in parallel.

This was fucking brutal especially when caffeinated. I quickly would lose track of who's doing what, which agent is building what, what the next steps are, etc.

Suffice to say, after like around 4 months of this AI agentic workflow, I was so fucking burnt out.

When you're coordinating a fleet of AI agents, you are responsible for maintaining the mental model in your head. You're supposed to know what the overall goal is, and then divide this goal into story-like prompts for each agent. Then you're supposed to keep track of each agent's progress, each agent's issues, the shit its flagged etc

Then a month ago I decided to quit caffeine because it felt like it was only accelerating my burnout. And to my surprise, coordinating agents while un-caffeinated felt 10000x easier.

The caffeine state locks you into a wormhole where you only focus on what's in front of you, but it destroys your ability to look at a project from the Birdseye-view. Since you're so focused on each individual detail, you lose track of the greater picture, which is literally the most crucial attribute when you have a fleet of AI agents generating code for you.

So yeah .. if there are any other software engineers in this group who feel burnt out from starting at 5+ instances of Claude Code all day, quit caffeine. Give it a try.

I’ve read that it can take up to 9 days for withdrawals to end. Looking for hope.

I've gotten into the habit of needing a little pick me up around 2 to 3pm every day. Usually it's an iced coffee or an energy drink but I'm trying to cut back on caffeine. I think half the appeal is just having something cold and tasty to look forward to in the afternoon lol. Doesn't even need to be a huge energy boost, just something that makes the afternoon slump a bit less miserable. I've been looking at electrolyte mixes and other drink options but there's so much stuff out there now. Does anyone have a go to afternoon drink that isn't coffee or an energy drink, bonus points if it's low sugar and doesn't mess with sleep.

hi and thanks to everyone who can help with this. I quit coffee (all forms) more than 3 months ago. I am very happy with that and don t feel the need or the pleasure to go back. but cool weather is coming and I am wondering if it could be an idea to reintroduce some decaf coffee in my morning with breakfast
what do you think?

I know that my anxiety is much more manageable, I just so much calmer and measured in every response I make. I have ADHD and I’m on the spectrum, combined with my ADHD meds caffeine just really does not agree with any part of my brain.

Unfortunately, for the many years I was unmedicated / undiagnosed I used caffeine to get me through every day at work.

I also used caffeine to help me physically with workouts etc and it used to work really well for that. I’m a runner and I’m currently right at the start of training for a half marathon and I feel since quitting I’ve gone from long 15km runs to being gassed after 5km. Again I was using the caffeine to push through.

The last week my sleep has been terrible and the thought of relapsing had started to creep in for the first time.

Could use some encouragement or kind words from anyone who can relate or has had similar experiences and has managed to overcome them.

Thank you! 🙏🏻

https://www.facebook.com/share/r/1BoWm1r45J/

I stopped drinking coffee on September 26. I only used to have one cappuccino a day.

But I take an anti-anxiety medication (Xanax 2 mg) every night, and my sleep schedule is completely messed up: I fall asleep at 7 a.m. and wake up feeling hungover.

So yesterday, I made myself a cup of black tea to help me wake up, and it helped quite a bit.

Now I’m drinking green tea because I’m feeling really drowsy (I took 3 mg of Xanax today because I couldn’t fall asleep).

Hit 1 year of being caffeine-free, so heres my post :)

The first week or two was rough. Headaches, low energy, and strong cravings, especially in the mornings. I almost gave in a few times. What helped was tracking it in a simple way instead of relying on willpower alone. It made it easier to keep going when motivation dipped.

A full year in and I notice much more stable energy throughout the day, better sleep, and a lot less of those afternoon energy crashes.

If you’re in the first few days or weeks right now, keep going. It does get easier!

I’m cutting caffeine for medical purposes, but I’m finding it hard as someone who enjoys caffeinated beverages like coke and that stuff. I’ve been low-caffeine for about 3 years, but I need to fully quit caffeine or I could risk death.

Hello! I’m excited to have found this group. I think quitting caffeine is an amazing way to address a lot of underlying health issues and hardly anyone talks about it. What’s up with that!

Soooo… I am on day 6. First two days I had terrible brain fog and a pounding headache. Then days 3-5 I felt so calm. So confident! Like I got my focus back. It was truly astounding.

But then this morning, I woke up with an awful pit in my stomach. The kind of all-consuming body anxiety that makes everything seem impossible. That quickly spiraled into an all-out panic attack. Now I’m sitting here, recovering in bed. Had to call in sick for work. Ugh. Feel like I took one step forward and three back 😔 The main reason I quit caffeine was to help with my anxiety. It was probably foolish to think I’d kicked it for good.

How many of you had anxiety/panic attacks several days after quitting? I just hope this doesn’t last weeks or months like some people have described. I keep trying to remind myself my body is going through recalibration. It’s just hard not to spiral into worst case scenarios — what if this is something else? What if it’s not the caffeine? (I also have OCD, if you can’t tell 🫠)

“It should also be noted that, overall, Non-coffee drinking participants appear to benefit from lower impulsivity and emotional reactivity, better cognitive stability, reduced inflammation risk, more stable blood pressure, distinct and potentially healthier gut microbiota and metabolite profiles and avoidance of caffeine withdrawal symptoms. These advantages may stem from the absence of a stimulant such as caffeine, allowing for the preservation of endogenous neurophysiological rhythms and homeostatic regulatory mechanisms, thereby promoting greater stability in cognitive, metabolic, and immunological function.”

Anyone else get bad insomnia when quitting? How long did it take to go away?

Has anyone experienced a lot of adreneline and anxiety after quitting coffee? I mean after the initial detox phase and after the super tired phase. I quit on October 1st after tapering for 2 weeks. I was tired, then my energy came back and felt so good...then I started having these insane nights where I could barely sleep at all, just being flooded with adreneline, heart racing, for no reason?? Anyone??

What are the best ways to quit? I am working a manual labor job and dread quitting because I’m worried about getting through work. I know that in the long run it will give me more energy, better sleep etc, but is it best to quit cold turkey or taper it out? I’ve come to realize that it has effected me more than I want to admit (Sleep, finance, energy, health, looks) what has worked for everyone? Thank you ❤️

I had WAY too much caffeine one night and had a pretty bad crash and felt really off for days. Six days later I made the mistake of thinking I was recovered enough to have caffeine again and I had one large soda, and I had a really bad anxiety episode and then what felt like withdrawals for weeks (I've had withdrawals from another substance before, so I know what they feel like).

I have seen a doctor, and followed up a few weeks later, so there's no medical emergency happening.

I'm still not fully recovered and it's been about 47 days since I had the large soda. I'm almost fully recovered, but I have some lingering effects. It's hard for me to find an instance of something like this happening to someone else. Idk, maybe my body is just weird. Whenever I look up stuff about caffeine withdrawal I never find an instance of it lasting this long. I'm not asking for medical advice or anything, I'm just curious if something similar happened to anyone else here.

I just bought a bag of Teeccino in the Java / Medium Roast variety, and while it tastes good (sweetness), I am looking for a decaf coffee alternative that tastes as bitter as medium to dark coffee that is brewed strong, without any sweetness to it. The Teeccino doesn't seem to have any bitterness and is sweet instead. If it matters, I brewed the Teeccino using 1 tablespoon and a drip coffee maker.

I am looking into dandelion and other chicory based options, but so far most of the reviews say they aren't bitter, and some options are even sweet.

If any (ex-)coffee drinkers who like it strong / bitter could recommend an option, that would be appreciated, thanks.