Caffeine depletes the body of electrolytes so as you gradually taper off caffeine, be sure you have ample nutrient intake such as potassium, (moderate) sodium, plus of course magnesium. In other words, eat lots of fruit as Ted already mentioned but also well rounded meals.

Before you taper back on caffeine much, increase the amount of exercise you get daily. This added strength will offset the tiredness and increase your metabolism too which offsets the effect of stimulant withdrawl.

Get plenty of sleep and accept that for a day or two your performance doing things will be lower, but don’t stress out over it, everyone has off days.

Constipation is easily solved from the exercise and drinking additional water. As you decrease caffeine intake your body’s water level will be readjusting anyway so I suggest that you not increase your daily fiber intake any more than necessary as that plus the extra water you should be drinking, together could have the opposite effect of diarrhea.

Also avoid caffeine free tea, cola, decaf coffee, chocolate. These may not have much caffeine but they still have compounds that your body breaks the caffeine down into so ironically enough it is not very relevant that they’re supposed to be caffeine “free”, they are just a lower dosage of stimulants instead of stimulant free.

However, caffeine free versions of the above may be one way to help you taper off and decrease stimulant consumption, just be aware that ultimately if you want to avoid caffeine-like stimulants you will have to abstain from these common foods and beverages too.

what is a good substitute? Any tips and tricks?