Curbing your caffeine habit

Whether it's for one of the reasons above or because you want to trim your spending on coffee drinks, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and difficulty focusing on tasks. Fortunately, these symptoms are usually mild and get better after a few days.

To change your caffeine habit, try these tips:

• Keep tabs. Start paying attention to how much caffeine you're getting from foods and beverages, including energy drinks. Read labels carefully. But remember that your estimate may be a little low because some foods or drinks that contain caffeine don't list it.
• Cut back gradually. For example, drink one fewer can of soda or drink a smaller cup of coffee each day. Or avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
• Go decaf. Most decaffeinated beverages look and taste much the same as their caffeinated counterparts.
• Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or choose herbal teas that don't have caffeine.
• Check the bottle. Some over-the-counter pain relievers contain caffeine. Look for caffeine-free pain relievers instead.