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1-2-3: The “Caffeine Cutoff” That Stops Afternoon Crashes
sent by Joaquín Kosegarten | July 29, 2025
Every second counts, so let’s get right to it. 1 idea, 2 ways it saves you time, and 3 steps to Get It Done:
1 Idea
Cut caffeine at least 10 hours before bed.
2 Ways it saves you time
1. Prevents afternoon crashes – Caffeine stays in your system for hours. A late coffee tricks you into feeling alert, then wears off hard — leaving you exhausted and unproductive.
2. Improves sleep quality – Even if caffeine doesn’t stop you from falling asleep, it can still wreck deep sleep.
Poor sleep = sluggish next day = lost hours.
3 Steps to Get It Done:
1. Set your caffeine cutoff – Count back 10 hours from your bedtime. That’s your last coffee window. If you sleep at 11 PM, your last coffee should be before 1 PM.
2. Switch to low / no-caffeine alternatives – Try water, herbal tea, or decaf in the afternoon. If you need a boost, a quick walk works better than another coffee.
3. Track your energy levels – After a week of sticking to the cutoff, notice if you wake up sharper. Most people feel the difference fast.
Conclusion
Caffeine is a tool, not a crutch. Cut it off early, and you’ll have more energy tomorrow — without the crash.
“But I need an afternoon coffee!”
If it’s about habit, try swapping it for decaf or a short movement break. If it’s about energy, that’s a sign your sleep (or caffeine timing) needs adjusting.
As promised — 1 minute that can save you hours
Yours in Getting It Done,
Joaquin Kosegarten
Author of Get It Done
Creator of the 1-2-3 Get It Done Newsletter
P.S. I once tried quitting caffeine cold turkey. Let’s just say… nobody enjoyed that version of me. Now I just stop early enough to sleep and keep my friendships intact. ☕😏
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Caffeine: the caffeine cutoff that stops afternoon crashes
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1-2-3 Get It Done is a weekly 1-minute read trusted by busy professionals who want to achieve more in less time without burning out.
Each issue gives you 1 idea, 2 ways it saves you time, and 3 steps to put it into action immediately.