How it works
Stopping caffeine cold often brings headaches and tiredness for a few days. A gradual taper spreads that adjustment across weeks, which most people find far easier.
Set your current daily total, where you want to end, and how many weeks to take. The plan divides the reduction into even weekly steps.
If one week feels rough, hold at that level for an extra week before dropping again. Pair the plan with steady sleep and plenty of water.
For the full picture, track your intake with the calculator and check the withdrawal page so you know what to expect.
Questions people actually ask
How do I quit caffeine without headaches?
Reduce gradually, week by week, instead of stopping suddenly. Drink water and keep sleep regular.
How fast should I reduce?
A common pace is 10-25% per week. If symptoms feel bad, go slower.
What if I still get withdrawal symptoms?
Hold at your current level for a week before reducing again.
Should I cut coffee or tea first?
Often easiest to swap one cup at a time for decaf or herbal tea, then reduce further.