Summarize:

For a week, keep a log of how much coffee, tea, soda, and chocolate you consume each day. This will give you an idea of if your caffeine intake is at an unhealthy level.  400 milligrams (the amount in four cups of coffee) of caffeine per day is usually considered safe for most adults. However, some people are more sensitive to it and should not even consume this much. If you consume caffeine and you have insomnia, restlessness, anxiety problems, fast heartbeat, headaches, muscle tremors, or extreme fidgeting you may be extra sensitive to caffeine and should cut back to little or no caffeine at all. This will allow you to avoid withdrawals or headaches. Caffeine is a drug that creates adrenaline surges, which your body gets used to. It could take a month to wean yourself from caffeine. If you are consuming a very high amount of caffeine, cut back slowly. Quitting quickly will cause withdrawal symptoms, like headaches. Too much refined sugar and foods with added processed sugar (candies, pop, cakes and cookies, some cereals) creates energy bursts and troughs, leaving you craving more. During the brief energy bursts, you are likely to fidget. Keep a log in a notebook, similar to your caffeine recordings, of how much refined sugar (candy, pop, cookies, etc.) you consume in a week. Fruit has some natural sugar, and this will help to slowly lower your intake of refined or artificial sugar because if you eat plenty of fruit you will crave other sugars less. Fruit is part of a healthy diet, and you should try to consume 4 servings (a serving is one piece of raw fruit the size of a baseball, or one cup of smaller fruits or 100% fruit juice) of fruit per day. If you are lacking in energy and turning to caffeine or refined sugar snacks to give you a boost, it may be because your diet is generally unhealthy. Be sure that you are consuming the right amount of a variety of vegetables, fruits, grains, and lean proteins each day. You should try to eat 4 servings of vegetables (one cup of raw or cooked veggies or vegetable juice, or 2 cups of leafy greens is one serving), 4 servings of fruit, 6-8 servings of whole grains (depending on age, gender, and activity level), 2-6 servings of lean protein (depending on age, gender, and activity level), and 2-3 servings (one cup) of dairy or dairy equivalents daily.
Consider how much caffeine you currently consume. Cut your cups of coffee in half, or cut 1 cup each week. Keep track of how much sugar you consume. Replace your sugary snacks with fruit. Give yourself healthy diet choices.