When you crave coffee: a 10-minute control ritual
When a coffee craving hits, wait 10 minutes with a glass of water or a warm caffeine-free drink, write it down, and only then decide. That separates habit from real need.
What you need
- A glass of water or rooibos / herbal tea
- A diary or tracker
- 10 minutes
How to make it
- Stop and tell yourself: first I will wait 10 minutes.
- Drink water or warm caffeine-free tea.
- Write down the time and how you feel (diary).
- After 10 minutes decide. If you have coffee, do it knowingly and count it in your daily limit.
How much caffeine
Adult daily limit: 400 mg, 200 mg at one time (EFSA). A cup of filter coffee has 80–107 mg, black tea 14–48 mg.
Tips
- In the first days of cutting caffeine you may get a headache: see the article on withdrawal.
- Set a daily limit with the planner and follow it with the tracker.
FAQ
Why do I crave coffee?
Often it is habit and caffeine dependence. Our article on withdrawal explains what to expect.
Do I need to quit at once?
No, most people find gradual reduction easier.
Also useful
Sources
- EUFIC: EFSA opinion on the safety of caffeine (2015)
- Mayo Clinic: Caffeine content for coffee, tea, soda and more
Caffeine figures come from our database (checked 2026-10-24) and vary with the tea and brewing. General information, not medical advice. Amounts in recipes are only a starting point; adjust to taste.