I Quit Caffeine with ADHD—Here’s What Happened After 10 Days
By Lyssa De La O
For years, caffeine was my lifeline.
After stepping away from ADHD medication, I turned to energy drinks to get through the day. They made me feel productive, focused, energized—until they didn’t. I was constantly chasing the next can, timing my day around caffeine boosts so I could still manage quality sleep and experiencing inevitable crashes. And deep down, I felt dependent. Stuck. Even ashamed.
So, 10 days ago, I decided to quit.
I want to walk you through what that’s been like—not just the withdrawal, but the emotional rollercoaster, the wins I didn’t expect, and how I’m learning to manage my ADHD in new ways. If you’re wondering whether you could ever function without caffeine, I hope this helps you feel less alone.
1. Why I Quit Caffeine
The biggest reason? I didn’t like needing something just to function. After quitting ADHD medication, I wanted to see if I could rely on myself again—if my body and brain could show up without outside stimulation. I hated the cycle of needing energy drinks every day and feeling anxious or frustrated when I didn’t have them. I craved a clean slate.
2. Withdrawal: The First Few Days
The first three days were rough—headaches, fatigue, and that classic sluggish fog. But surprisingly, by day four, my mood started to improve. I was less anxious, and I noticed that a nagging stomach pain I often got after drinking energy drinks disappeared completely.
Even now, I still experience brain fog occasionally—but it’s not as overwhelming as it was before quitting, and I am willing to deal with it for now.
3. ADHD Without Caffeine
This surprised me: my ADHD didn’t get worse. In fact, some things improved.
My anxiety dropped, although it hasn’t gone away completely. I sleep better. And while I don’t have the caffeine-induced morning “superpowers,” I also don’t crash by 2 PM anymore. My energy is steady and sustainable throughout the day—and that alone is worth it.
4. What I Use Instead
I didn’t replace caffeine with another substance. Instead, I focused on foundational habits:
Drinking more water (at least half a gallon or 1800 mL/day)
Prioritizing 8–9 hours of sleep
Occasionally using melatonin for rest support
Sometimes I reach for fizzy seltzer water when I miss that energy drink sensation—but no caffeine.
5. The Biggest Wins So Far
No more crashes
Better sleep—I fall asleep in 5 minutes instead of spiraling restlessly for hours
More emotional regulation—I’m less reactive with my family
Less anxiety and fewer food cravings—I don’t constantly need to snack or self-soothe
It feels like I’ve stepped off a rollercoaster I didn’t know I was riding.
6. Mood, Sleep & Anxiety: The Real Changes
Sleep is the biggest game-changer. No more tossing and turning. No more anxiety spirals at night. I wake up feeling refreshed (as long as I get enough sleep)—and that makes everything else easier.
And my mood? Calmer. More stable. I’m not reacting out of panic or overwhelm anymore. I can actually pause, think, and choose how I respond.
7. Temptation to Go Back
Of course there are days I want to grab an energy drink. I miss the taste, the rush, the familiarity.
But I remind myself: the crash made me miserable. Now I occasionally drink flavored seltzers to give me that fizzy feeling without the stimulant. It’s not always easy, but it’s worth it.
8. Focus & Productivity Without Caffeine
My ability to focus hasn’t disappeared. In fact, I feel less impulsive. I still use ADHD-friendly strategies, like:
Redirecting myself back to tasks out loud
Breaking chores into small, clear steps
Categorizing my daily tasks into:
Obligatory (things I must do like work or take kids to school)
Cyclical (laundry, dishes)
Value-based (things that bring joy or growth)
These habits help me move through the day with structure—without needing a chemical boost.
9. Brain Fog & Tired Days
I still get tired—especially if I don’t sleep well. But instead of pushing through with caffeine, I give myself grace.
I’ve adopted this mantra from my husband:
“Slow is smooth, and smooth is fast.”
If I can only put away the dishes today, that’s still a win, and I can continue with more dishes tomorrow. I also move my body in short bursts—walks around the block, beach walks, dancing with my kids in the kitchen. Even a little movement helps improve some of the brain fog.
10. To Anyone Thinking About Quitting Caffeine…
You’ll never know how good it can feel unless you try. I was scared, and I thought I couldn’t function without it. I tried and failed multiple times throughout the years.
But today, I’m living proof: you can feel calm, energized, and capable—without caffeine.
Instead of masking my body’s needs, I’m finally honoring them. And that’s a kind of strength I didn’t know I had that I’ll keep pursuing!
