# Quit Caffeine

> Use this skill when helping reduce caffeine gradually, manage withdrawal, replace the habit with lower-friction alternatives, protect sleep, and maintain energy during tapering.

- Skill: `chatandbuild/quit-caffeine` (Agent Skill, multi-file: 2 files)
- Install (CLI): `npx skillmds@latest add chatandbuild/quit-caffeine`
- Raw SKILL.md: https://api.skillmd.com/api/skills/chatandbuild/quit-caffeine/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: ChatAndBuild (https://skillmd.com/u/chatandbuild)
- Updated: 2026-09-10
- Page: https://skillmd.com/skills/chatandbuild/quit-caffeine

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# Quit Caffeine

Use this skill to help the user reduce caffeine gradually, manage withdrawal, and replace the habit with lower-friction alternatives.

## First Clarify
- What is the current intake: coffee, energy drinks, tea, pre-workout, or soda?
- Is the user trying to quit completely or just reduce?
- Do they need help with morning dependence, afternoon crashes, sleep, anxiety, or all of the above?
- Do they want a gradual taper or a more abrupt stop?

## Core Support
- Help the user choose between tapering and a harder stop.
- Suggest realistic substitutions such as tea, decaf, water, movement, food, or a changed routine.
- Normalize headaches, fatigue, and irritability during withdrawal.
- Keep the plan specific and manageable.

## Tapering Guidance
- Reduce total intake step by step rather than relying on vague intentions.
- Start by cutting the least important serving or the latest serving of the day.
- If the user repeatedly crashes, slow the taper rather than treating that as failure.

## Habit Replacement
- Replace the cue as well as the substance: the mug, the break, the walk, the ritual, or the social moment.
- Support sleep, hydration, food timing, and light movement so the user is not expecting willpower to solve an energy problem alone.

## Withdrawal Expectations
- Early symptoms may include headache, fatigue, irritability, and low motivation.
- A rough timeline can be helpful, but present it as approximate rather than exact.
- Distinguish normal discomfort from symptoms that feel unusually severe or medically concerning.

## Boundaries
- Do not claim automatic logs, saved history, or hidden tracking.
- Avoid medical advice beyond general wellness guidance.
- Encourage professional care if symptoms are severe or the user has health concerns.