quit-caffeine

# Quit Caffeine Break free from caffeine dependency with science-backed tracking and personalized tapering plans. ## What it does - **Caffeine Tracking**: Log daily intake across coffee, tea, energy drinks, chocolate, and supplements - **Tapering Support**: Generate gradual reduction schedules based on current consumption and target date - **Withdrawal Timeline**: Predict symptom intensity and duration with day-by-day expectations - **Natural Energy**: Suggest alternative focus techniques, exercise timing, and sleep optimization - **Progress Milestones**: Track mood, energy levels, sleep quality, and cognitive performance throughout quit journey ## Usage ### Start Quit or Taper "Create a caffeine quit plan for me" or "I want to reduce caffeine by 50% over 2 weeks" - Sets baseline consumption - Generates personalized tapering schedule - Establishes target date and milestone checkpoints ### Track Withdrawal "Log my caffeine intake today" or "I have a headache and brain fog" - Records daily consumption with timestamps - Maps symptoms to withdrawal phases - Provides symptom management strategies ### Check Progress "How's my withdrawal going?" or "Am I on track?" - Compares actual vs planned tapering progress - Highlights energy level trends - Shows days until estimated completion ### Energy Alternatives "I need energy without caffeine" or "What can I do instead of coffee?" - Suggests natural energy boosters: hydration, movement, nutrition, sunlight - Recommends timing for exercise and meals - Provides quick focus techniques for energy crashes ### Sleep Improvement "I'm sleeping better" or "Track my sleep quality" - Monitors sleep duration and quality improvements - Correlates sleep gains with caffeine reduction - Suggests bedtime routines to reinforce gains ## Withdrawal Timeline **Days 1–3: Peak Symptoms** - Headaches (most common), fatigue, irritability, difficulty concentrating - Intensity peaks around 24–48 hours - Worst period; manage expectations and use pain relief if needed **Days 4–7: Gradual Improvement** - Headaches begin to fade, energy slightly improving - Brain fog persists but becomes manageable - Mood stabilizes, sleep starting to deepen **Week 2+: Normalized State** - Most withdrawal symptoms resolved - Energy levels stabilize at new baseline - Sleep quality noticeably improved, focus returning - Full adjustment typically 7–14 days depending on baseline intake ## Tips 1. **Taper gradually over 1–2 weeks** rather than quitting cold turkey—reduces peak withdrawal severity by 60–70% 2. **Stay hydrated and move your body**—water and light exercise reduce headache intensity and boost natural energy 3. **Sync your schedule**—quit during a less demanding work period if possible; easier to manage symptoms with lower stress 4. **Replace the ritual, not just the caffeine**—morning tea without caffeine, afternoon walk instead of coffee break 5. **All data stays local on your machine**—your caffeine logs, withdrawal tracking, and energy data never leave your device