Day 4 challenge is to not consume too much caffeine.

How much is too much?

Up to 400 mg of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in 4 cups of brewed coffee or 2 “energy shot” drinks. 

How to do it?

  • Cut back gradually. Plan your caffeine withdrawal in stages. This reduction will help lessen caffeine withdrawal symptoms such as headaches, irritability and nausea.
  • Water down drinks that contain caffeine. They will still have the taste you enjoy, but contain a lower amount of caffeine.
  • Go for an espresso shot. These contain only about half the amount of caffeine as a cup of regular coffee. It will help you satisfy your craving, without overdoing it.
  • Try coffee-like alternatives. Consider changing from coffee in the morning to herbal tea like green tea. 
  • Try decaf. Switch to decaf coffee, decaffeinated soda, or even better, water or fruit juices.

Why it matters?

Heavy daily caffeine use — more than 500 to 600 mg a day — may cause side effects such as:

  • Insomnia
  • Nervousness
  • Restlessness
  • Irritability
  • Stomach upset
  • Fast heartbeat
  • Muscle tremors

If you want to revise habits days before…

Mindful Eating Habit Day 1: Drink 8 glasses of water