If your morning cup of coffee has morphed into five a day, or you’re burning through a case of energy drinks each week, it might not be a bad idea to take a look at your caffeine intake. Limiting caffeine consumption not only helps lower stress and anxiety, but can also help you get a better night’s sleep. The key to success? Avoiding these common pitfalls that can sabotage even the best attempts to quit or cut back. — Caylin Harris for Food Network Kitchen

Why It’s Bad: Going into caffeine withdrawal comes with unpleasant side effects like headaches. There’s no need to suffer. Instead of trying to go from five cups of coffee a day to zero, decrease your intake incrementally, says Celia Palmer MS, RD. “Start with your usual caffeine intake, then cut it in half. The following week you’ll want to halve it again, keep going at this pace until you reach zero caffeine,” says Palmer. It helps ease your body into the transition instead of shocking your system.

Why It’s Bad: Many of us love the ritual of having a cup of coffee in the morning as much or even more than the jolt of energy from its caffeine. Rather than ditching the practice entirely, consider swapping in a caffeine-free beverage. “Having a drink that you still enjoy can help you stay away from caffeine,” says Lauren Manaker MS, RDN, LD, a Charleston-based registered dietitian. “A chicory or mushroom-based coffee alternative can be a good choice. Some decaffeinated coffees are caffeine-free, too. Herbal teas are a nice option for those who start their day with tea.”

Why It’s Bad: We all know hydration is important, but many people still find it hard to drink enough water. When you eliminate caffeine, it presents a great opportunity to start filling your glass with water instead, says Palmer. “Caffeine ends up filling the spot of a more hydrating beverage like regular water, so by cutting down it leaves room for better hydration. Increasing your water intake can also help with headaches that come with caffeine withdrawal.”