WHAT’S INSIDE
Inside the tracker, 6 sections and 24 items to work through
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Set the Starting Point
Choose one clear reason for using the tracker today, write the smallest workable version of your cutoff routine, and identify the one visible cue that will anchor the habit where it actually needs to happen.
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Prepare the Right Space
Four items that reduce the friction of following through — clear the area, put alternatives within reach before the craving hits, decide the next step in advance, and set conditions that support the transition away from caffeine.
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Follow the Core Steps
Work through the four-step daily structure — a gentle opening check-in, a repeatable sequence for the cutoff window, a natural pause when energy dips, and a short closing review that closes the loop on the day.
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Protect Energy and Safety
Four grounding items covering when to scale the cutoff back rather than abandon it, why copying strict routines that don’t fit your baseline backfires, and when a professional is the right resource for caffeine-related symptoms.
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Track What Matters
A four-item daily log kept simple enough to fill in every day — date, duration, one honest note, and a weekly review that looks at sleep, stress, hydration, and schedule together before drawing any conclusions.
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Use AI for Planning
Four practical prompts for using AI to build a realistic weekly caffeine cutoff plan from your schedule, surface patterns in your notes, and generate simpler alternatives for any part of the routine that isn’t holding.
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