Many of us are guilty of consuming too much caffeine, but many of us can feel essential during the workday. Whether you’re a latte, filter coffee, or espresso aficionado, coffee is a coping mechanism for getting through the 9-5, especially after a pandemic where many people have to work from home, which makes it even harder to focus.
Still, if you have an upset stomach, sleep poorly, or feel nervous more often than usual, these could be signs that you might want to cut back. Cutting back on caffeine or even quitting cold turkey and cutting it out completely can be harder than it sounds.
After all, coffee is an addiction and the body experiences withdrawal symptoms when you withdraw it. The symptoms will worsen depending on the amount of caffeine you consume per day. Here are the top tips to help you get through the workday without coffee.
1. Stay hydrated
Many of us don’t drink enough water, but if you’re cutting caffeine and wanting to make it through the workday, staying hydrated will be essential. Whether that means drinking sparkling water or fruits and vegetables with a high water content, if you’re not dehydrated, the process without caffeine will be much easier.
2. A snack in the morning
Try to snack low in sugar, and in addition to snacking in the morning, also consider snacking throughout the day. This will keep your body fueled and energized throughout the day instead of going into that late afternoon low energy slump. If you opt for granola bars or shakes, try to choose options that aren’t excessively high in sugar, as this can cause a caffeine-like crash.
3. High protein diet
From granola bars to chia seed pudding, protein-rich foods will mimic the same effects of caffeinated coffee or tea, giving you a boost of energy throughout the day. Also, consider eating salads with dark, leafy greens like kale and spinach, which provide B vitamins, an important nutrient needed for the body’s energy production process.
4. Exercise in the morning
There’s nothing like unleashing some powerful brain chemicals and increasing blood flow to help jumpstart your day and reduce the likelihood of fatigue and headaches. Of course, a big part of this will be getting a good night’s sleep so you can get the most out of your morning workout.
5. Invest in a high-quality office chair
Whether you work from home or in the office, an ergonomic chair is more important than you think. Poor posture can cause not only back pain and problems related to aging, but it can even make headaches worse. If you sit upright, you may feel much better and more productive, even without that daily cup of coffee.
6. Stretch
Did you know that moving your body tells your cells that you need more energy? Who needs caffeine when the body can help us stay awake? We just have to ask the right way. If you can find a few moments to get up and stretch, your body will thank you. In fact, stretching can help you stay awake at work, since being stiff or sore naturally makes us feel more tired.
7. Take a break in front of the screen and rest your eyes
When our eyes feel fatigued, the rest of us do too. If you forget to take breaks while looking at the computer, you can significantly worsen your caffeine withdrawal symptoms. We are talking about eyestrain, headaches and general irritability. To give your eyes a break, move closer to the window and look into the distance, playing with objects at different distances, such as the horizon or buildings.
8. Go for a walk
Sometimes a change of scenery can be everything. So can a little fresh oxygen in your lungs and sun on your skin, which also helps regulate your sleep-wake cycle. If you can spend your lunch break outside or at least spend 20 minutes outside, it will make all the difference. Exposure to natural sunlight also helps to cure insomnia.
9. Chew gum
According to some studies, chewing gum can make you more alert, improve attention and increase productivity at work. It can even improve your reaction time. Trade that cup of coffee for a piece of your favorite flavored gum. It will improve your cognitive performance and won’t make your heart feel like it’s beating out of your chest, unlike coffee.
