Do not drop coffee to zero in one day. A gradual transition works better.
Replace one cup every 4–7 days and track energy, anxiety, and sleep.
Success metric: fewer crashes and clearer evening state, not stronger stimulation.
Includes a 21-day transition plan with weekly checkpoints.
Adds morning/day tea templates to reduce fallback to convenience coffee.
Explains how to handle the first 3-5 adaptation days without panic.
Includes a 2-minute espresso-craving replacement playbook.