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.”

Why It's Bad: Everyone knows what that 3:00p.m. slump feels like and without your regular coffee it can feel even harder to get through. But don’t use that fatigue as a reason to snack on something unnecessarily sugary instead. “Try a balanced snack, like an apple with peanut butter,” says Palmer. “Or go for a ten minute walk outside, not only will it give you an energy boost and add some extra steps in, it helps break up your day too.”

Why It's Bad: As much as you might want to decrease or eliminate other foods, drinks and ingredients in your diet, it's best to approach goals one at a time. “Taking on too many health goals at once can set you up for failure,” says Manaker. “Once you develop a new healthy habit, like being caffeine-free for 21 days, then you can add a new goal. Going from zero to 60 can feel overwhelming and makes accomplishing your health goals more challenging than it needs to be. This step-by-step process allows your body to adjust to each change, making the overall transition smoother.”

Why It’s Bad: If you're struggling to stick with your goal, it's helpful to remember that quitting caffeine has all sorts of physical and emotional benefits. “It can decrease anxiety levels, as caffeine is known to increase heart rate, exacerbating stress. Additionally, it may improve sleep quality by minimizing disruptions to the sleep cycle. Cutting out caffeine can also lead to more stable energy levels throughout the day without the spikes associated with caffeine intake,” says Manaker. “Lastly, it can contribute to improved digestion, since caffeine is sometimes associated with stomach discomfort and acidity.”

Why It’s Bad: If you feel like you must consume caffeine throughout the day to combat sluggishness, you might simply need to get more rest. Or there may be other issues to address. “Fatigue is a common symptom of iron deficiency, a condition that plagues many women in the United States. Stress can also cause fatigue, as can under consuming calories,” says Manaker. “Other factors that can make you feel sluggish include dehydration, having an infection like a UTI, having an over or underactive thyroid, or a vitamin deficiency like vitamin B12.” The best solution is to speak with your healthcare provider to determine why you’re feeling so tired.

Why It's Bad: The recommended amount of caffeine for most people is about 200 mg, which is two 8-ounce cups of coffee. If you don’t want to eliminate caffeine completely, you don’t have to; but there are some tips to follow when you do reach for a cup. “I tell my clients to never drink coffee on an empty stomach. Coffee increases your blood sugar without eating anything and depending on how you prepare your coffee it can add extra calories that you don’t need,” says Palmer. “Eat something first or if you’re in a bind add collagen or protein powder to your coffee. Try to limit extra cream, sugars and syrups, and aim for no caffeine after 12:00p.m.”

Why It’s Bad: Coffee isn't the only thing with caffeine that many of us sip or snack on throughout our days. “Caffeine can be found in some unsuspecting sources, like chocolate, some OTC medications, and even decaf coffee — yes, not all decaffeinated coffee is caffeine-free,” says Manaker. “If you truly want to go caffeine-free, educate yourself on different sources of this stimulant that you may not have considered.”