How To Manage Your Caffeine Intake (And Make It Work For You)
“I drank coffee in titrated doses. It was a tricky business, requiring the finely tuned judgement of a skilled anesthesiologist. there was a tiny range within which coffee was effective, short of which it was useless, and beyond which, fatal.”
–Annie Dillard
Caffeine can be an incredible tool for focus and productivity. It can also be a catalyst for anxiety and afternoon crashes. It’s all about how you manage it.
64% of Americans drink coffee every day, according to Reuters in 2017. So caffeine management is something a majority of us need to learn. I can’t remember a day since I began my career in which I didn’t have coffee, or caffeine of some kind. It’s a staple for me, and I’ve learned a few things.
Here are my top tips for caffeine management.
For a quick jolt, have an espresso. For sustained energy, reach for a cold brew or a filter brew (like a drip coffee). I usually have a hot coffee in the morning, and then an espresso beverage in the afternoon.
To maximize the immediate effects of caffeine, drink it on an empty stomach, and schedule 30-60 minutes of focused work right after you finish your coffee. After that, your stomach will start growling something fierce, so having a snack or meal ready is a good idea.
Too much caffeine will leave you disillusioned. There’s a cap to how much your body can use for productive energy. Anything beyond this becomes anxiety, heartburn, stress.
Caffeine loses its potency the more you drink it. Having a light day or taking a day off is a good idea, if you can manage it. This helps the caffeine be more potent when you really need it.
If you’re having trouble sleeping, consider how much caffeine you had, and when you had it in the day. Almost every time I have trouble sleeping, I can blame it on an evening cup of coffee.
Remember, you’re in this for the long haul. We overestimate what we can do in a day, and underestimate what we can do in a week. Don’t wreck your week with a caffeine binge just to make it through one day.
Good luck out there.
