Instead of drinking two full cups of coffee early in the morning, integrative gastroenterologist Marvin Singh, MD, recommends microdosing caffeine. This process helps eliminate that dreaded afternoon crash or unwanted jitters and instead gives you little boosts throughout the day.

“It can look like drinking a cup of coffee in the morning and then only green tea throughout the day,” he writes. “Or slowly sipping your coffee in the morning, which can help you drink about 10 milligrams or so of caffeine at a time.” For reference, it takes about 60 to 100 milligrams of caffeine to reach the optimal energy zone, so microdosing can help maintain and build that energy over time.