1. Start With Green Tea Instead Start substituting one of your daily coffees with a cup of green tea. Continue substituting little by little. If you drink 4 coffees a day, begin by drinking 3 coffees and one green tea. A day later (or a few days – depending on how tough going it is) move that down to two coffees and two green teas. Green tea still contains caffeine but in far less amounts – and is also an all-round healthy drink.

2. Use Other Milky Drinks For many people, coffee means a big milky latte. There’s something about clutching that hot milky drink that is therapy in the morning. Try substituting with Hot Chocolate, Latte, or even a hot vanilla almond milk. Unfortunately hot chocolates tend to be very high in sugar, so go easy!

3.Stay hydrated: Drinking enough water is crucial when cutting out caffeine. 
Dehydration can worsen symptoms of withdrawal, such as headache and fatigue
  • Boost energy naturally: If your energy levels have taken a hit after giving up caffeine, try incorporating natural sources of energy like exercise, nutrient-dense foods and stress reduction techniques into your routine.
  • Get enough sleep: To combat fatigue, try getting the recommended seven to nine hours of sleep per night
4. Take Care With Carbs Do you struggle with afternoon fatigue? That awful period after lunch where you cannot concentrate or struggle to stay awake and alert? It would be wonderful if we could all hunker down under the desk and take a nap – but most bosses would not be impressed. Here’s a clue: Do not eat a carbohydrate heavy lunch. Make sure your lunch has a strong protein component in it. Something like a tin of tuna, or some nuts. I used to think I was doing my body a favor by eating a huge low-fat sweet bun (along with a large bread roll). An hour later I was struggling to stay awake. 

5. The Power Nap Napping at work is not going to make your boss happy – but if you are in an environment where it is possible – try it. Researchers have shown that a power nap is more helpful than a cup of coffee. The optimal power nap is a 20 minute siesta taken at about 2.30pm.