Problem Scenario- My Plan to Reduce Caffeine Dependency

 

Ideal	Reduce caffeine dependency to enhance sleep quality and overall health.
Reality(gap)	Reliant on 2-3 cups of coffee or tea daily to stay alert due to insufficient sleep.
Causes/Conditions	Not getting enough sleep initially, leading to dependency on caffeine from coffee, tea, or energy drinks to maintain alertness during the day.
Results	Potential negative effects on heart health and possibly other side effects like jitteriness, disrupted sleep patterns, and dependence. Also, regular expenditure on caffeinated beverages adds a financial strain
Goal	Stay awake and functional throughout the day without relying on caffeine; improve nighttime sleep quality.
Possible change	Carry a water bottle to increase water intake throughout the day, reducing the perceived need for caffeinated beverages. Also, aim to adjust bedtime routines to facilitate earlier sleep times.
Testing the hypothesis	Start by replacing one caffeinated drink per day with water and progressively increase water intake. Adjust bedtime incrementally earlier each night, by 15 minutes, until reaching the desired bedtime that allows for full 7-8 hours of sleep.
Outcome of change	I no longer rely on daily caffeine consumption and am able to stay more hydrated throughout the day. I get better sleep and have a better mood in the feel natural wakefulness during the day.