Categories
Addiction Caffeine Caffeine Addiction Productivity Relapse

Doubt and Caffeine Addiction

Be Bold & Have Faith In Yourself

Believe in yourself…

Soon after finally accepting I had a caffeine addiction and knowing that I had to do something to change the situation, I began to realise just how much hard work it would take me to not only give up drinking caffeine, but even to reduce the amount that I consumed.

Up until then, I thought that caffeine had been a beneficial aid that helped me to get things done and help me to achieve many of my academic and professional goals, so it was hard to accept that I would have to give up the “little cup of miracles” without it impacting my productivity in some shape or fashion.

Doubt and Caffeine Addiction
Photo by Kay Isabedra @kee_says

Dependency

Change is hard at the best of times. Multiply that by 100 when you have a dependency on a substance or behaviour.

Over the years, without fail, when resolving to give up caffeine I’m full of enthusiasm and resolve, but being honest, there’s always a niggling doubt that I won’t be able to do it!

As time goes by, that doubt begins to grow and eventually I give in to temptation, finding ways to justify it to myself 🙁

Robbing You of Confidence

Unfortunately the more you give in the stronger that doubt grows until it potentially stops you from even trying.

Doubt has the power to reduce the levels of your self confidence to a point where you have low self esteem and appear weak and unsure to yourself and others.

Looking back at the times around my attempts to give up caffeine, I also remember that these were some of the most stressful times in my life both professionally and personally.

My lack of trust in myself was causing me and others to second guess my decisions. In fact, I remember a discussion I had with one of my managers at the time who said “If you don’t believe in yourself, who else will”!

Faith

Later on, remembering that discussion, I made the decision to try quitting again, but this time I would try something different. I would learn from my past failed attempts and figure out what I could do differently.

Instead of making it an all or nothing affair, I resolved to take smaller steps over shorter timespans. For example, instead of never having caffeine again, I would go for no caffeine days once or twice a week, and then increase from there until I could do seven days.

Also, if I found myself unintentionally consuming caffeine in any form, as soon as I noticed, I would stop there and then, and continue my abstinence for the day. No getting upset with myself, or judging myself in a negative way, but actually rewarding myself for noticing that I was slipping and continuing anyway.

Steps like these not only helped me to eventually overcome the cravings, but had an unexpected side effect, my faith in myself and abilities began to increase for the first time in years.

Key Points

To me doubt is closely related to fear. In his book, Dune, Frank Herbert addresses overcoming fear through the Litany Against Fear, as recited by the main character Paul Atreides:

“I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.”

Frank Herbert, Dune

If there is any field of endeavour that will improve you that’s difficult to overcome, and you have doubt in your abilities:

  • Jump In
    The act of starting to try to overcome can lead you to immediately make progress. The longer you dither about whether you should or shouldn’t do something, the greater risk that any doubt you have will grow and affect the outcome of the endeavour negatively.
  • Take Small Steps
    Give yourself small achievable targets at first. It is easier to adjust your approach to an issue when they are manageable. Plus, by having quick wins earlier, you help build confidence and momentum to tackle the inevitable obstacles later on.
  • Don’t Judge
    If you find yourself falling don’t be tough on yourself but rather be thankful for being able to recognise that you did fall and that it’s okay. This will help you to not give up and even give you the motivation to continue trying.

Final Thoughts

Nowadays I can drink a coffee, tea or cola and not feel guilty at all. I no longer have caffeine pangs and I can go for weeks without realising that I haven’t had a coffee. I have confidence that I am in control of my wants.

Don’t let doubt rob you of the confidence to be yourself.

Categories
Caffeine Caffeine Addiction Focus Productivity Relapse Staying Awake Study Studying Tiredness

How Caffeine Changed My Life For The Better

Every Cloud Has a Silver Lining

Just don’t get too wet…

As far back as my student days when trying to pass exams to get into university, caffeine and I have had a love hate relationship.

Caffeine has helped me get through difficult exams, work pressure and setting up home. Each time I’ve used it I’ve said to myself, “Just this last time”.

However, whenever the next “difficult patch” came up, I found myself binging on caffeine in a desperate attempt to stay focused.

How Caffeine Changed My Life For The Better
Photo by Richard Harris, Streets of London

Caffeine the God Send

From when I was around 7 years old I can remember loving drinking cola. I would get overly excited both before and after drinking it and remember the adults getting annoyed at my friends and I as we just couldn’t stop running up and down.

I also remember the adults drinking coffee and someone saying that it was like cola for adults to help them stay awake and get things done. I used to think that there must be something magical about it, however as I got older and had more assignments and exams to pass, I grew to found out what that magic was.

Something Ain’t Right in Paradise

As the work that I had to complete gradually became more challenging, I found myself staying up later just to be able to have enough time to finish my assignments and complete my studies.

Finding it difficult to stay focused on all the work that needed to be done I turned to coffee, colas and eventually caffeine pills. These worked, but what seemed to me like only a few days, I found myself consuming an increasing amount of caffeine in different forms just to be able to feel normal.

Even though some of my close buddies tried to warn me, I eventually got to a point where my hands started shaking uncontrollably. Luckily it wasn’t like a bad case of Parkinson’s disease, but it was enough to scare me into giving up caffeine.

The Turning Point

Years later I was on a job that was very demanding of my time and energy. Over the course of two years consistently working long days and nights as well as having to travel every few weeks between two countries, my body decided enough was enough.

I began feeling sluggish and unmotivated. I even started drinking a zero cola very regularly without thinking about what I was actually doing. But eventually I’d kicked the can as far as I could and found that I was starting to fall asleep at work.

My work colleagues tried to give me hints but eventually our boss took me aside and told me to get myself together. Angry and frustrated at myself I looked for quick fixes to help me save my job. However, what I found was far more valuable and actually helped me to overcome the tiredness to the point where I can now recognise what is going on and take the necessary steps to recover quickly.

Looking Back

Caffeine was the catalyst for my transformation. It helped me to recognise that it wasn’t the caffeine, but rather my approach to work and life that needed to change.

By seeking ways to help me out of a difficult situation, I actually helped myself by finding out what the cause of my tiredness was and reduce its negative effects on my life.

Moving Forward

From that point on I’ve resolved to try to help others who may be going through a similar rough patch in their lives. This blog and our app, V-CAF, are the culmination of our experiences and research into overcoming tiredness without the need for caffeine.

Please help us by sharing and commenting on our blog posts, letting people know about our app and hopefully finding that our efforts are of use to you too.

Categories
Caffeine Caffeine Alternative Focus

How To Stay Focused Without Caffeine

Staying Focused Without Caffeine

Stay focused…

Many of us have times when it is really difficult to focus, whether it is at work, whilst studying or even when having fun.

In an effort to wake up, some instinctively reach for caffeine, because it works. But short-term fixes can end up having long-term effects on our health and wellbeing.

The recent epidemics in both tiredness and insomnia point to the need to find healthy alternatives that can help us focus without having detrimental effects on our sleep.

In this article we’ll look at how to focus without using stimulants.

Focus on me
Photo by Gabrielle Henderson @gabriellehender on Unsplash Shoot with @yungkweendee

Dependency on Stimulants to Focus

The thing is, drinking coffee or an energy drink is so easy and they work that we rarely think about it.

And therein lies the problem. For many, tiredness equals “I haven’t had enough coffee”, or “I need to have an energy drink”.

Each time we do this we are reinforcing an unnatural habit that if not checked will keep us in a perpetual loop of tiredness followed by increasing amounts of caffeine.

Lack of Self Control

By inadvertently linking tiredness and caffeine in our daily habits, we make it harder to break the habit whilst at the same time potentially exposing ourselves to harmful side effects.

For example, the effects of caffeine that most of us want, (alertness and focus), are in fact the results of caffeine withdrawal. Your body craves the caffeine that is no longer in your system, and like any addictive stimulant, makes you feel lousy.

But get that caffeine fix in and your body soon starts to feel better and your mind clearer. Unfortunately it’s not that caffeine made you more alert, but due to you feeling so bad before you had your fix, your body just returns to normal levels of alertness and focus.

To make matters worse, as your body acclimates to your current level of caffeine consumption, you will soon need higher levels of caffeine to get the same feelings of alertness and focus.

Consuming more than 400mg of caffeine daily can eventually increase the likelihood of you being exposed to:

  • Mental disorders such as altered consciousness, anxiety and depression.
  • Increased heart rate and elevated blood pressure.
  • Dehydration and decreased potassium.

Exercises for Your Will

To stay focused without using caffeine is something that is well within your reach. Just by exercising a little willpower each day you can eventually build momentum and your focusing powers.

Here are some tips that will help you:

  • Stop consuming caffeine. 
    It can be very difficult, but you must try. Start abstaining from caffeine when you have time off work or at the weekends so that you are not around people that are drinking coffee or sodas. 
  • Do short bursts of focused work. 
    If you have a task to complete, break it down into 5 to 10 minute manageable chunks. Once the time limit is up, take a 5-minute break, and then repeat the process. As your focus becomes stronger over time, gradually increase your focus periods to 25 to 30 minute sessions.
  • Don’t work when you are tired.
    Tiredness is the enemy of a focused mind. Where possible work when you are well rested. That means getting more quality sleep during the night. But what if you are unable to sleep? What can you do? I would recommend a tiredness alarm for the Apple Watch called V-CAF. V-CAF subtly notifies you when you are most likely to be tired. Once you are alerted you can take the appropriate action to wake yourself up.
  • Stay hydrated.
    If you’re feeling tired, drink lots of water. Water helps more blood and oxygen get to your brain; which will help you focus better.

Review

You don’t need caffeine to be able to focus effectively. In fact caffeine can work against you. Try these tips to help you focus better without caffeine:

  • Don’t consume caffeine
  • Do short bursts of focused work (when starting 5 – 10 mins.)
  • Don’t work when you are tired. Use a tiredness alarm like V-CAF to alert you when you are most likely to be tired.
  • Do drink more water.

Be Strong, Stay Focused

Don’t weaken your resolve to stay focused naturally by drinking a coffee or energy drink. If you feel yourself craving them, try to hold out.

The longer you hold out the stronger you will be the next time the cravings come back.

There are no quick fixes, but by taking things slowly, day by day, you will improve your focus.

Categories
Caffeine Side Effects Sleepiness Staying Awake Tiredness

Would You Pay For Worse Sleep?

Would You Pay For Worse Sleep?

A good night’s sleep is priceless

We humans like the effects that caffeine has on us. It is one of the worlds most consumed stimulants and can be found in a variety of food, drink, and medical supplements.

However, there is a growing body of evidence that points to caffeine being responsible for interfering with our sleep and may be responsible for daytime sleepiness. 

Customer experience
Photo by Toa Heftiba @heftiba on Unsplash Customer experience, Camber Coffee, Newcastle upon Tyne, United Kingdom

I’m Tired, Where’s The Coffee

It’s common for us to associate coffee and caffeine with alertness. So much so that we have hundreds of coffee phrases such as “Once you wake up and smell the coffee, it’s hard to go back to sleep” and  “I don’t have a problem with caffeine. I have a problem without it.”

For many people a coffee first thing in the morning helps wake them up and sets them straight for the day, but by the time they get to work they need another, then another.

What most don’t realize is that it might be the caffeine that is making them feel tired in the first place!

Increased Tiredness

Various population-based studies suggest that ingesting more than the recommended daily limit for caffeine can be linked to daytime sleepiness. 
Ohayon MM, Malijai C, Pierre P. Guilleminault C, Priest RG. How sleep and mental disorders are related to complaints of daytime sleepiness. Arch Intern Med 1997;157(22):2645-52.

A Sleep Habits and Caffeine Use study of workers for the French National Gas and Electricity Company found a link between an increase of consumption of caffeine and the decrease of time spent in bed. The association suggests that caffeine is shortening sleep.
Sanchez-Ortuno M, Moore N, Taillard J, Valtat C, Leger D, Bioulac B, et al. Sleep duration and caffeine consumption in a French middle-aged working population. Sleep Med 2005;6:247-51.

Daily moderate to low usage of caffeine can interfere with your sleep and contribute to some people’s insomnia complaints; but stopping caffeine consumption can cause people to experience excessive sleepiness.

Decrease Tiredness

If you don’t consume a lot of caffeine then cycling your caffeine intake will keep you balanced without affecting your energy too much. That is, enjoy your caffeine product as usual but take a couple of days a week where you don’t have any. 

If you do consume a lot of caffeine then it may be best to gradually wean yourself off over several weeks. If you suffer from withdrawal, use the following:

  • Keep yourself occupied.
    By keeping busy you will have less time to think about your cravings.
  • Exercise.
    It helps lift your mood and helps you to have better quality sleep.
  • Have a sleep routine.
    Choose a time to go to bed and to wake up and stick to it. Be mindful of falling asleep during the day, and use a tiredness monitor like V-CAF. V-CAF will notify you when you are most likely to fall asleep, helping you to stay awake during the day.
  • Eat nutrient rich foods and drink plenty of water.
    Fuelling your body with the right foods and drinking water helps raise your energy over time.

Review

Over reliance on caffeine is causing us to deplete our energy levels. Reducing our caffeine intake or cutting it out completely can help reverse this trend but may initially make us feel even more tired.

Withdrawal tips:

  • Keep busy
  • Exercise
  • Stick to your sleep routine. 
  • Use a tiredness monitor, like V-CAF to keep you awake during the day.
  • Eat whole foods and drink plenty of water.

Conclusion

Your body deserves the best treatment that you can provide. Using caffeine ultimately takes from you and gives very little back.

Spend your time and energy on the things that will help enhance your life, not on things that cost you money and give you suffering.

Start giving back by following the advise in this post and making the right lifestyle changes.

You deserve it.

Categories
Productivity Tiredness

How Tiredness Affects Productivity

Tiredness and Productivity

Tiredness = no productivity

One of the best ways to increase your potential and value to yourself, family and the marketplace is through increased productivity.

Whether you are a student needing to be more productive in your study regime, a parent wanting to achieve more with your family, an employee wanting to increase your earning potential and/or status, or an entrepreneur looking to get the edge over your competition, we could all benefit from an increase of productivity.

Unfortunately, many people equate more productivity with more hours spent doing a perceived task that on the face of it looks productive, but is in fact draining their energy and making them feel tired and fatigued. 

This is especially so if the extra hours they gain to spend on tasks are taken from their sleep. It may seem to work at first, but eventually it catches up with you and can lead to serious health issues in the long term.

Do More
Photo by Carl Heyerdahl @carlheyerdahl on Unsplash My current desk setup as of 2016. I am a wedding and portrait photographer and have always believed the space you do work in has a big impact on the quality and kind of work you complete. I have been refining my workspace since I was in high school and I am really happy where it is now!

Too Tired to be Productive

These days many people equate having less sleep to being a productive go getter, a hard worker or dedicated employee.

Iconic political and industrial elites are lauded for their ability to run countries and business on the least amount of sleep possible. For example:

  • Donald Trump – 3 to 4 hours
  • Margret Thatcher – 4 hours
  • Jack Dorsey – 4 to 6 hours
  • Indra Nooyi – 4 hours
  • Sergio Marchionne – 4 hours
  • Martha Stewart – 4 hours
  • Thomas Edison – 4 hours
  • Benjamin Franklin – 5 hours

Sergio Marchionne, CEO of Fiat, fueled his productivity on four hours a night sleep and drinking coffee and smoking cigarettes. And Thomas Edison is quoted as saying that sleep is “a heritage from our cave days”.

Whilst it is possible to work fatigued, is it the most optimal and efficient way of working whilst safeguarding your health?

Diminishing Returns

Lack of sleep has been linked to:

  • Cancer
  • Heart disease
  • Stroke
  • Diabetes
  • Weight gain
  • Depression
  • Alzheimer’s

Also, as you become more tired you’ll find that your productivity starts to decline. It becomes increasingly difficult to pay attention, process information and even remember your tasks.

Worryingly, according to a study by Angus and Heslegrave, just one night of reduced sleep lead up to a 30% decrease in performance efficiency in test subjects.
Angus RG, Heslegrave RJ. (1985). Effects of sleep loss on sustained cognitive performance during a command and control simulation. Behav Res Methods Instrum Comput. 17:55-67

Paying Down Your Sleep Debt

So how do you get more sleep when you have a heavy workload? By organizing your time better.

Sleep should be a priority for your health as well as your productivity. Making getting enough sleep a priority in your life will help you to be more productive and less stressed which in turn allows you to be more productive during your waking hours.

Ultimately this is going to be a lifestyle change and a choice that only you can make. The following tips are guides to help you adjust your priorities and help make the shift as comfortable as possible.

  • Get to bed between 9pm and 10pm.
    Your body starts to release melatonin around 9pm. If you get to bed around this time then the deepest part of your sleep will be around 2am.
  • Exercise regularly to help your body to sleep deeper.
    Exercise is also a very good stress reliever which will lift your mood and strengthen your body.
  • Whilst working, when you feel tired take regular breaks.
    As we’ve discussed earlier, tiredness diminishes our productivity. Using an app like V-CAF will alert you to when you are too tired to focus efficiently so that you can take a natural break, before getting back to work.
  • Eat and drink healthily.
    I wouldn’t recommend Sergio Marchionne’s cigarette and coffee routine, but rather eating whole unprocessed foods and drinking plenty of water. The results will speak for themselves.

Review

Like anything of value in life, there are no shortcuts to increased productivity if you value your health and quality of living.

Working longer hours doesn’t necessarily equate to higher productivity, especially if we sacrifice sleep to achieve that end.

Prioritize your sleep and it will pay you back handsomely. 

To summarize:

  • Go to bed between 9pm and 10pm.
  • Exercise regularly.
  • Take regular breaks when focusing on your tasks. Use V-CAF to monitor your tiredness so that you can act accordingly.
  • Eat and drink healthily.

Conclusion

Your most valuable productive asset is you. If you value your productivity look after yourself by sleeping better and getting more rest.

Categories
Caffeine Alternative Energy Fatigue Productivity Tiredness

How To Boost Your Energy

Energy Boosters

Lift off…

Feeling tired, fatigued or burnt out? You’re not alone. According to the National Safety Council more than 43% of workers are sleep-deprived.
Fatigue – You’re More Than Just Tired, NSC

The fact that tiredness is on the rise may account for the global demand for energy-boosting products being at an all time high. Caffeine consumption is on the rise and producers are capitalizing on the trend by providing more products that contain caffeine.

With all these products being put out in the market, it may make it easier to exceed recommended caffeine limits. 

So what are the alternatives to consuming caffeine to boost our energy levels?

Boost
Photo by dan carlson @dan_carl5on on Unsplash Full focus at a coffee shop

Why Are We So Tired?

Our modern lifestyles tend to encourage behaviors that as a whole can lead us to feeling tired. Demanding jobs, long shifts, long weeks, sleep loss, no rest breaks and long commutes are just a few of the ways that we may be contributing to our tired state of affairs.

Compounding the issue is our willingness to use stimulants such as caffeine to give us a boost of energy to get us through the day.

Does Caffeine Really Boost Our Energy Levels

Caffeine tricks our minds into releasing dopamine, which makes us feel alert, motivated and good about ourselves. This makes us feel as though we have more energy than we actually have.

Eventually, you’ll need ever increasing amounts of caffeine to achieve the same energy boosting effects. This can happen as soon as a week to 12 days.

When trying to give up caffeine, withdrawal symptoms can begin as fast as between 12 to 24 hours, explaining why some people need a coffee in the morning to feel as though they are awake.

Withdrawal symptoms include but are not limited to the following:

  • Fatigue
  • Depression
  • Lethargy
  • Vomiting

Alternative Boosters

Companies such as Bayer AG, PepsiCo, Boehringe Ingelheim GmbH and Sanofi are investigating using herbal and/or traditional medicines as alternatives to using caffeine.

As an individual you can use the following techniques and tips right away to help boost your energy:

  • Number one is to get more sleep.
    Although everyone is different, studies show that most people are most alert when they regularly get between 7 to 8 hours sleep.
  • If you are working on a tedious task, take regular breaks.
    Performance tends to decrease after 90 mins of continuously working.
  • Be alerted to when you are tired by using a tiredness alarm like V-CAF.
    V-CAF is an Apple Watch app that works by subtly notifying you when you are most likely to be drowsy and not focused on your current activity.
  • Eat whole foods and avoid foods containing processed sugar.
    This will help keep your energy levels balanced throughout the day.

Review

The best way to boost your energy is to make better lifestyle choices and avoid stimulants that trick your body into thinking it has more energy than it does.

Here are the takeaways:

  • Get more sleep
  • Whilst working or doing something that you need to focus on, take lots of breaks
  • Use tiredness alarms such as V-CAF
  • Eat whole foods, avoid processed foods

Conclusion

Tiredness is our body’s way telling us to slow down and take care of ourselves.

By trying to short circuit our body’s defense systems, we put ourselves and others at risk.

A few simple lifestyle changes can really improve our quality of life.

Categories
Caffeine Caffeine Addiction Sleep Tiredness

Caffeine and the Herd

Are You A Herd Follower?

Break free, be you…

Currently I am on a course learning about how to understand current market conditions and how to maneuver through them in these challenging times.

Everyone in the course seems very intelligent and if not at the top of their game, very near it. They all strike me as being independent thinkers and more suited to be leaders rather than followers.

The course instructor is intelligent and quick-witted and keeps everyone engaged. However, I couldn’t help but notice that he made a point of telling us the times of the coffee breaks, where the coffee was located and how much it costs.

At the break times more than half of the attendees would have a cup of coffee or at least debate having one. No big deal. A few of them in conversation told me that they needed their coffee in the morning to wake up, others said they drink out of habit.

This got me thinking about a study I read that suggested that a lot of people start drinking coffee or caffeine drinks because of social or work etiquette. The study went on to say that those who do have a caffeine dependency tended to develop them whilst working or studying.

So, in this article I’ll be looking into the role of peer pressure plays in peoples caffeine dependency.

break out from the herd
Photo by Theo Leconte @theoo on Unsplash A cow

Caffeine is the most commonly used legal stimulant. The majority of us get our fix via coffee, tea and soda.

It is noted in Wikipedia as a “Notable Stimulant” and is stated as being the world’s most widely used psychoactive drug.
Stimulant, Wikipedia 

Yet most don’t see it as a drug and rarely think about the effects that overdosing may have on their physiology. Caffeine is seen as normal and is entrenched in our culture. The following quote from Scientific American indicates how caffeine consumption has become part of our daily experience:

“Morning commuters seem to fall into one of two categories: the Caffeinated and the Un-caffeinated…

The Caffeinated are bright-eyed and engaged with the day’s events already—they’re reading their morning papers, or checking email, or reading for pleasure…

This is not the case for the Un-Caffeinated. This group sleeps through the AM commute both on the commuter trains and the subway. They’re bleary eyed.

The line that runs out the door of the Starbucks across from my job never seems to shrink. Are the ranks of the Caffeinated growing?

The culture of coffee has been carefully cultivated to ensure maximum reach.”

Krystal D’Costa August 11, 2011, Scientific American 

Pressure

In 2018 the global caffeine market was valued at $340 million, of which North America was the largest consumer (12,572 metric tons), 36% of global consumption.

Caffeine production is dominated by 11 companies, which account for 89% of global production. China is the largest global producer with a 54% share in the market. India is the second largest producer. The biggest companies are:

  • CSPC 
  • BASF 
  • Shandong Xinhua 
  • Kudos Chemie Limited 
  • Aarti Healthcare 
  • Zhongan Pharmaceutical 
  • Jilin Shulan 
  • Youhua Pharmaceutical 
  • Spectrum Chemical

MarketWatch

The market is expected to grow to $610 million by 2025. This translates to a projected increase in demand of 179.41%. Where do you think that demand is going to come from?

The global coffee industry is worth over $100 billion, and is currently experiencing compound annual growth rate of 5.5%.

“the coffee market is currently experiencing considerable growth in economies around the world, with the rise in urbanization and the demand for quick, quality product fueling the expansion.  The market is expected to continue to inflate in the next five years, leaving ample room for returns and profit.”

Andrew Menke, The Global Coffee Industry, Global Edge 

Manufactured demand for caffeine products is well underway now. Maybe it’s time to start asking questions about why you consume caffeinated products. 

Is it really your choice, or is something/someone else at work here?

Uniquely You

And now we can look at the bigger picture a bit clearer. Cultural norms can be created to get us to act in predetermined ways. Whilst good for companies, they are not necessarily always for our benefit.

I have outlined some of the effects of the overconsumption of caffeine in other articles in an attempt to bring awareness to this issue.

I believe that the best way to deal with the effects of over consuming caffeine is to take positive actions that will help us to reclaim control over our lives and ourselves.

This blog and our app, V-CAF, is an attempt by us to try to make a difference by being the difference we want to see in the world.

The following tips are things that I found useful to help me overcome my tiredness and lack of motivation:

  • Exercise – raises energy the old fashioned way by increasing our  body’s capability to deal with stress, and expands endurance. The benefits are too numerous to list here but, it just works.
  • Sleep – exercise helps us to have better quality deeper sleep. Sometimes the amount of sleep is not enough, but deep quality sleep is what we should be striving for.
  • Tiredness – feeling tired led to the development of V-CAF an Apple Watch app that subtlety informs you when you are most likely to fall asleep. By knowing that you are tired you can take measures to help bring your alertness and focus back to where you need it more efficiently.
  • Eat well – good quality whole foods will give your body the fuel it needs to get through the day. Also by eating healthily you can increase your energy and raise your mood.
  • Drink Water – keeping your brain hydrated will do wonders for your focus and alertness whilst helping your body to cleanse itself.

Review

Don’t follow the herd and take control of yourself. There is nothing wrong with drinking coffee or consuming caffeinated products in moderation. However, if you find yourself doing anything because of habit, ask yourself why?

Here are the takeaways:

  • Do Exercise
  • Get Deep Sleep
  • Use tools like V-CAF to help keep you notified of when you feel tired.
  • Eat Good Quality Whole Foods
  • Drink Water

Conclusion

If you don’t take control of your own life, someone else will.

Each one of us is unique and responds differently to stimuli.

Remember this and reclaim your most valuable asset, you.

Categories
Addiction Caffeine Addiction Relapse Side Effects

Is It Okay To Caffeine Relapse?

What To Do When I Relapse?

Take it one day at a time

It is difficult for many who have become dependent on caffeine to give it up.

Many of those that try to abstain from consuming caffeine find themselves at some point going back to drinking coffee or caffeinated drinks. Some even find themselves consuming more than they did before they tried to abstain.

In this article we’ll discuss if it is such a big deal to go back to consuming caffeine and what to do if you find yourself going back.

Enjoy The Café in Italy
Photo by jwlez @jwlez on Unsplash Enjoy The Café in Italy, 10 Corso Como, Milano, Italy

Caffeine Relapse

You have done the difficult thing of accepting that you have a problem with caffeine dependency and decide to take the plunge and to give it up.

The first few days are tough, but you do well. Then one day you find yourself with a caffeinated drink in your hand about to take a swig saying to yourself, “I failed”!

This is far more common than you may think. The National Institute on Drug Abuse has found that between 40 and 60 percent of people recovering from drug addiction relapse.
National Institute on Drug Abuse

Triggers

This is further compounded by the fact that the withdrawal symptoms are similar to the reasons why so many people start consuming caffeine.

Withdrawal symptoms including, but not limited to the following are common:

  • Tiredness
  • Headaches
  • Lack of focus
  • Diminished concentration
  • Irritability

The withdrawal affects themselves can act as relapse triggers. Other triggers such as feeling down, lack of sleep and environments that remind you of consuming caffeine make it very difficult to give up caffeine.

What You Can Do

Relapse doesn’t mean that you can never quit. In fact it’s actually part of the recovery process. Your attitude towards your relapse can greatly affect if you try again or give up.

Here are some tips to help you to get back on track:

  • Restart immediately
    The faster you decide to continue your abstinence, the easier it will be for you to get back in the flow.
  • Avoid triggers
    Analyze what frame of mind you were in when you relapsed, and work to avoid or overcome it next time around.
  • Don’t be tired
    Being tired increases the risk of you falling back into your caffeine dependency. Get more sleep and use tiredness alarms such as V-CAF that will alert you when you are most likely to be tired, so that you can take the appropriate action to wake yourself up.
  • Join or build a support group
    By joining a support group you can get very helpful positive feedback and advice that can help you either stay on course or put you back when you fall off. 

Review

Relapsing is part of the recovery process and many people have found that after a relapse, that they are stronger in facing caffeine dependency the next time around.

Remember to keep a positive mindset and follow our tips:

  • Restart immediately
  • Avoid triggers as much as possible
  • Get enough sleep and know when you are tired, by using tools such as V-CAF 
  • Become a member of a support group

Last Thoughts

Again, be positive and don’t give up!

To benefit you must act on what you now know. Nothing beats informed practical application and now you have an advantage. 

I’m sure that you’ll be successful, but here’s wishing you luck anyway.