enhances dopamine and noninephrine releases flight or fight, cortisol and epinephrine desensitizes adenosine, dopamine greater effect, more focus more easily use classical conditioning to associate caffeine with flow shortcut struggle with caffeine (load new information), get more alertness and more dopamine. this lets us become calmer and relaxed faster ## Rules dont have 10 hours before bed calibrate the dose dont underdose when tired, if 30% less sleep, ramp to 50% time caffeine half life to when you want to wind down need to mix caffeine with other things to help alter the way caffeine fields need l-theanine and water, 2:1 ratio, without overstimulation fast in tne morning, just have coffee one day off per week, one full week per quarter