No caffeine after 2pm.
Caffeine lingers in your system for hours, so afternoon coffee can quietly steal night-time sleep.
No coffee after 4pm.
Last caffeine by 2pm, including tea and cola.
“When I want an afternoon coffee, I will have water or herbal tea instead.”
Tie the new habit to an action you never skip. The old habit becomes the reminder.
Log time of last caffeine.
Close work with the same short sequence every day.
Go to bed at the same time each night.
No phone, laptop, or TV in the last hour.
A real coach builds your 21-day routine, checks in daily, and makes sure you don't ghost your goals.
Start your 21 day planSet up in under 2 mins. No card needed.