The first cup of coffee is what gets so many of us out of bed in the morning, that lunchtime cup is what helps us power through our never ending emails, and socializing with friends over a good cup of tea on the weekends helps us start a new week feeling fresh. This is all fine, but relying on a food, drink, or any substance to be able to perform throughout your day is one of the first signs of a rocky relationship. If you enjoy something by all means have it, but make sure you always stay in control of your decisions. If you feel you are becoming too dependent on caffeine to carry out your day without it, read this guide on giving it up and changing your habits:

Step 1: Find an Alternative
If you want to keep that morning ritual alive, there are so many other hot morning beverages you can try out until you find the one for you. Try mixing hot water with some cinnamon sticks, lemon, and mint for a wake up call to your system and a metabolism booster in one. If you are not quite ready to commit to giving up on the taste, you can start with decaffeinated coffee or herbal teas instead.

Step 2: Take Up Juicing
Fruits and vegetables might not contain caffeine, but they do have a hefty amount of natural sugar and fiber that will give you an energy boost just as powerful as the one in your caffeinated drink. Get rid of the coffee machine and invest in a juicer instead. You can play around with so many different flavors and ingredient combinations until you find the right one for you.

Step 3: Get Enough Sleep
You might think you don’t have time for sleep, but you need to make time. If you are not well rested, you are much more likely to rely on something to wake you up and keep you going throughout the day. A good night’s sleep means you will wake up with a fresh perspective, ready to brace the day with anything that comes at you, caffeine free of course.

Although the steps mentioned will make your caffeine-free transformation easier, the first few days will be a challenge. Remember, your body has to get used to a sudden decrease in the amount of caffeine you give it, and this could unfortunately mean withdrawal symptoms. You may feel sleepy, get headaches, and be cranky, but if you persevere it means you can cleanse your system of caffeine and your body will learn not to rely on it anymore.