If coffee pushes you from peak to crash, move to a tea rhythm with fewer spikes and better control.
For energy, shu pu-erh, black tea and denser oolongs are reliable choices.
Switch step by step: replace one morning coffee first, then add a daytime replacement after 5–7 days.
Includes a practical 7-day launch: morning shu, midday black tea, after 4 PM only softer oolongs or caffeine-light options.
You get a dosing table for 250 ml cups and exact ways to tune strength without overloading.
Covers common transition mistakes: over-strong brews, late caffeine, and chaotic timing.
Adds a simple tracker for energy/anxiety/sleep so you measure outcomes instead of guessing.