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You don’t smoke, you barely drink (well, except wine…and beer…and margaritas) and you try to eat healthy. But if you’re drinking coffee or soda, you’re still relying on an addictive substance to get you through the day. We’re not saying you have to give up lattes forever, but we’ve got seven tips for keeping your caffeine dependence in check.

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Swap Coffee For Green Tea

Yep, caffeinated green tea. Hey, you gotta learn to walk before you run, right? Green tea has about a third the caffeine of your morning java. And since your body has been addicted to caffeine for a long time, cutting it out cold turkey is going to cause some withdrawal effects. Which reminds us…

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Take Ibuprofen for the First Three Days

Even if you just drink a cup of coffee every day with breakfast, you’re likely to experience headaches, mood swings and difficulty concentrating when you taper down. In fact, Johns Hopkins Medicine classifies caffeine withdrawal as an actual disorder. Typically, the symptoms begin about a day after stopping caffeine, are the worst two to three days in and taper off within nine days. Check with your doc if you’re unsure, but we think this mission calls for some ibuprofen.

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Gradually Switch to Herbal Tea

Finally got those headaches under control? Great, it’s time to swap that green tea for a caffeine-free herbal blend, like mint or orange. Take this as slow as you’d like—if you drink three cups of green tea a day, swap one cup for herbal at a time, waiting a few days in between.

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Drink Chlorophyll Water

If you’re missing that buzzy jolt of energy you get after drinking soda or coffee, give chlorophyll a shot. We tried drinking chlorophyll water once a day for two weeks—it’s scientifically proven to boost energy levels, and we found it especially helpful to drink during the afternoon slump after lunch.

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Get More Sleep

Now that you don’t have caffeine to rely on, there’s no denying it: You’re tired. While it might be frustrating to feel like you’re slogging through the day, it’s actually a great meter to help you determine how much sleep you actually need. Use this as an opportunity to dedicate at least eight hours a night to sleep, every single night—it’s called “clean sleeping,” people. (And it’s glorious.)

RELATED: This Magical Drink Put Us to Sleep in 15 Minutes

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Eat Peanut Butter in the Afternoon

If your energy usually takes a nosedive around 3 p.m., it is possible to pull yourself out of the mud without caffeine. Eat a piece of toast with peanut butter, a handful of almonds or another nutritious snack with lots of protein. You’ll give your body the nutrients it needs to bounce back…at least until dinnertime.

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Reintroduce Moderation

OK, we know it’s completely unreasonable (and a complete bummer) to eliminate caffeine from your life forever. So once you’ve proven to yourself that you absolutely, definitely don’t need caffeine to function, treat yourself to a latte. You’ve earned it, lady.

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