Back to Learning
getting started beginner 4 min read

Tracking Your Intake: Getting Started

Learn how to effectively track your caffeine consumption, why it matters, and how to use StopCoffee to build awareness and make progress.

Tracking Your Intake: Getting Started

“What gets measured gets managed.” This is especially true for caffeine. Most people underestimate their intake by 30-50%.

Let’s fix that.

Why Tracking Matters

Awareness

You might think you drink “a couple cups.” Tracking often reveals:

  • That “couple” is actually 4-5
  • The afternoon pick-me-up is bigger than you thought
  • Hidden sources add up

Baseline

You can’t measure progress without knowing where you started. A week of tracking establishes your baseline.

Patterns

Tracking reveals when and why you consume:

  • Time of day patterns
  • Emotional triggers
  • Social situations
  • Stress responses

Motivation

Watching numbers go down is motivating. Seeing progress builds momentum.

What to Track

Essential

  • What: Type of drink (coffee, tea, soda, etc.)
  • How much: Size/volume
  • When: Time of day
  • Caffeine amount: Milligrams (StopCoffee calculates this)

Helpful (Optional)

  • Where: Home, office, coffee shop
  • Why: Tired, social, habit, craving
  • Energy level: Before and after
  • Mood: How you’re feeling

How to Track Effectively

Rule 1: Track Immediately

Don’t wait until end of day. Memory fails. Track when you consume.

Rule 2: Track Everything

Every sip counts:

  • That sample at the coffee shop
  • The chocolate after lunch
  • The soda at dinner
  • The green tea in the afternoon

Rule 3: Be Honest

This is for YOU. Underreporting helps no one. If you had 5 cups, log 5 cups.

Rule 4: Don’t Judge

The first week is observation only. No guilt, no changes. Just data.

Using StopCoffee to Track

Adding a Drink

  1. Open the app
  2. Tap “Add Drink”
  3. Select drink type
  4. Adjust size if needed
  5. Confirm

Pro tip: Use the favorites feature for drinks you have regularly.

Reading Your Dashboard

  • Daily total: Today’s caffeine in mg
  • Weekly trend: How this week compares
  • Average: Your typical daily intake
  • Goal progress: How you’re tracking against your target

Using the Drink Database

StopCoffee includes common drinks with caffeine amounts:

  • Coffee (various sizes/types)
  • Tea varieties
  • Sodas
  • Energy drinks
  • Chocolate

For unlisted items, you can add custom entries.

Your First Week

Day 1-2: Just Track

Don’t change anything. Consume normally. Track everything.

Day 3-4: Notice Patterns

Look at your data:

  • When do you consume most?
  • What triggers consumption?
  • Any surprises?

Day 5-7: Complete the Picture

By now you have a representative week. Calculate:

  • Daily average
  • Highest day
  • Lowest day
  • Main sources

Common Tracking Mistakes

Forgetting Hidden Sources

Remember to track:

  • Decaf (still has some)
  • Chocolate
  • Medications
  • Tea (yes, even green tea)

Underestimating Sizes

Coffee shop “small” is often 12-16 oz. At home, your “cup” might be 16+ oz.

Measure once: Use a measuring cup to see how much your mug actually holds.

Weekend Blindspots

Patterns often differ on weekends:

  • Sleeping in changes timing
  • Social situations add drinks
  • More coffee shop visits

Track weekends as carefully as weekdays.

What Your Data Tells You

After a week, you’ll know:

Your baseline: Starting point for reduction Your peak times: When you consume most Your triggers: Why you reach for caffeine Your main sources: What contributes most

This information shapes your reduction plan.

From Tracking to Action

Tracking alone isn’t the goal. It’s the foundation for:

  1. Setting realistic goals: Based on actual intake
  2. Choosing what to cut first: Biggest sources or easiest wins
  3. Timing your reduction: Know your patterns
  4. Measuring progress: Watch numbers change

Start Now

Open StopCoffee and log your last caffeinated drink. Even if it was yesterday. Even if you don’t remember exactly.

Starting imperfectly beats not starting at all.

Track for a week. Then let’s make a plan.

Sources

  • Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.
  • Frary, C. D., Johnson, R. K., & Wang, M. Q. (2005). Food sources and intakes of caffeine in the diets of persons in the United States. Journal of the American Dietetic Association, 105(1), 110-113.
  • Mitchell, D. C., et al. (2014). Beverage caffeine intakes in the U.S. Food and Chemical Toxicology, 63, 136-142.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your caffeine consumption, especially if you have underlying health conditions.