WHAT’S INSIDE
Inside the tracker, 6 sections and 24 items to work through
|
|
Set the Starting Point
Choose one clear reason for tracking caffeine use today, write the smallest useful version of your tracking routine, remove any steps that require special timing or equipment, and identify the single visible cue that will anchor the habit where it actually happens in your day.
|
|
|
|
Prepare the Right Space
Four items that lower the barrier to logging consistently — clear the spot where you’ll fill in the tracker, keep it within reach at the moments caffeine decisions happen, decide what to record in advance, and set the conditions that make a focused brief check-in feel effortless rather than like another task.
|
|
|
|
Follow the Core Steps
Work through the four-step daily structure — a brief opening check-in, a repeatable logging sequence for your caffeine intake and timing, a natural pause when focus or energy drops, and a short closing review that ends each entry with one clear observation rather than a vague impression of the day.
|
|
|
|
Protect Energy and Safety
Four grounding items on when to scale back rather than push through, why copying strict caffeine protocols that don’t match your current baseline tends to backfire, and when dizziness, unusual fatigue, or other symptoms mean a professional conversation is the right move rather than another adjustment to the tracker.
|
|
|
|
Track What Matters
A four-item daily log kept simple enough to fill in at any point in the day — date, duration, one honest note, and a weekly review that looks at sleep, stress, hydration, and schedule alongside caffeine intake before drawing conclusions about what actually needs to change.
|
|
|
|
Use AI for Planning
Four practical prompts for using AI to turn your weekly schedule into a realistic caffeine use plan, surface patterns in your tracking notes, and generate simpler alternatives for any part of the routine that isn’t producing the results you’re looking for.
|
|
|
