Second point is a great call out. I used to keep shoveling caffeine when I was younger and ended up having huge sleep problems (surprise) and a 26+ circadian rhythm. I’d quit for a month, then be back on it.

Eventually I figured out that a solid blast of cold brew in the morning and none the rest of the day worked better —- almost like medicine. Like you say, if I feel I need more then it’s a lifestyle problem.

i sometimes drink a single cup of tea in the morning now, but back when i was pushing hard, i would just buy cold brew concentrate and drink an espresso-sized amount in the morning. it was very effective at jump-starting the day and was strong enough that i didn't ever feel the need to keep consuming. it wore off by noon and that's when i would break fast and get some lunch. then i'd do non-demanding tasks in the afternoon.

i think a lot of people drink cups and cups of coffee because the first one just isn't strong enough. get a strong buzz first, get your shit done, and then let it coast down. probably why many europeans start with a strong espresso and asians drink less-caffeinated tea throughout the day. drinking coffee all day long seems like a solution in search of a problem.

Only having 1-2 cups of coffee between 10am and noon have been a very helpful personal rule

I love coffee, but I've determined that consuming caffeine negatively affects my sleep even 6-8 hours later. I agree with your fixes, though my own rule is simply to not consume anything caffeinated after 15:00.