To mitigate these effects, Bonci recommends slowly decreasing the number of milligrams you consume in a day. That’s where your caffeine numbers come in. While there’s no exact science to it, Bonci recommends reducing your coffee consumption by a cup a week. So, for example, if you are drinking four cups of coffee a day—about 400 milligrams of caffeine in total—then the first week, try lowering that to three cups. Then try two cups the second week, and finally one cup the third. If not all of your caffeine comes from coffee, then try reducing your daily consumption by 100 milligrams each week.