Decaf Decision: Lessons Learned from Changing a Simple Morning Habit

Changing coffee to decaf in the morning was more about examining a habit than the caffeine itself.

I've always been a coffee enthusiast. The aroma, the flavour, the ritual of brewing – it's all a delightful part of my day. But recently, I made a surprising change: I switched my morning coffee to decaf. And no, it's not for the reason you might think.

The Unexpected Morning Shift

You might assume I ditched caffeine to cut back on my intake, but there's more to it. As a dietitian, I'm well-versed in the strategic use of caffeine – like for boosting focus, or before exercise. But then, I started questioning my morning routine.

Waking up full of energy, I wondered: do I really need that caffeine boost first thing in the morning? Or had it just become a habit? This question led me down an interesting path of self-exploration.

Habits Under the Microscope

Much of my work involves helping clients break old habits and form new, healthier ones. I even have a shelf full of books on habit formation! So, I decided to put my knowledge to the test. Could I alter my own morning coffee habit, and what would that process look like?

The Three-Week Experiment

Fast forward three weeks, and I can happily report success in switching my first coffee of the day to decaf. This wasn't a New Year's resolution per se, but it was a conscious decision – a choice to cut away other options.

I love the word "decide." Its origin means to cut off – choosing one path and leaving others behind. This decision wasn't just about coffee; it was about examining and altering a deeply ingrained habit.

Systemising Change

James Clear, in his book "Atomic Habits," states, "We don't rise to the level of our goals, we fall to the level of our systems." By changing my system – the way I approach my morning routine – I've managed to shift a long-standing habit. But have I broken the old habit or started a new one? Science says it takes about 66 days to form a new habit, not the often-cited 21 days.

Beyond Coffee: Applying the Lessons

This experiment goes beyond just my morning coffee. It's a template for how I approach other areas – like work productivity, reducing screen time, and my freediving training.

Your Habits and Resolutions

As we see most New Year's resolutions start to wane by late January, it's crucial to focus not just on the goals but on the habits that underpin them. It's about the systems we create to support these changes.

So, if you're struggling with your resolutions, maybe it's time to examine your underlying habits. Are they supporting your goals, or do they need a rethink?

Let's Work on It Together

If you're looking to create healthier habits this year and need support to stay accountable, I'm here to help. Together, we can explore your routines, identify areas for improvement, and develop systems that align with your goals. Let's make this year about more than just resolutions – let's make it about lasting change.