How do I get off tea or coffee addiction?

If you increase your caffeine intake, it takes about seventeen days to reach the point where the caffeine is no longer increasing your alertness, you are instead dependant on it for a baseline level of alertness. This is about 475- 500 mg of caffeine. Caffeine withdrawal takes ten days. Anything above five cups of coffee every day no longer has any positive effects on your level of alertness. 

Three cups of coffee every day should have no negative effects on most healthy adults over the long term, but you will not get an extra boost to your concentration that you can get after you reset your baseline. I would recommend that you start by figuring out how much caffeine you regularly consume in a day through Coffee, tea, soda, and chocolate and immediately aim to reduce your intake to no more than 400 mg/day. Wait a week or two, then decide whether you want to go cold turkey or gradually reduce your consumption for the rest.

Caffeine addiction may not be the only reason you crave coffee or tea, so considering other factors may aid you. Caffeine addiction and sleep deprivation tend to go hand in hand. Withdrawal often leaves you feeling extra tired. 

Sleep deprivation can also effect your willpower, so try to get sufficient or even extra sleep. If you struggle with chronic tiredness, you may be deficient in Magnesium, Vitamin D, or B Vitamins. Consider diet changes or supplements as necessary. 

Even though caffeine is a diuretic, it is still a net gain to your fluid intake. Dehydration can worsen your withdrawal symptoms so make sure you are getting enough fluids. If you drink your coffee or tea with milk or cream, you will be cutting healthy proteins and calcium out of your diet.

 Consider adding more dairy to your diet. Aside from caffeine dependency, you may crave coffee or tea if you are deficient in Phosphorus, Sulpher, Salt, or Iron. Consider diet changes or supplements to compensate. 

The ritual of making coffee or tea, as well as the flavor, may also be a healthy part of your life. It can reduce anxiety, promote social interaction and self-reflection, and add enjoyment to your day. Consider replacing caffeinated coffee or tea with decaf versions or caffeine free herbal tea.