Used to drink 4-6 cups.

Reduced to 2 a day, with the last one before 4pm. Been like this for years. Vastly improved jitters and anxiety as well as sleep.

I still drink decaf after the two. An attempt to fool my brain with the taste to be more productive without the real caffeine.

On some special occasions where I need to go ultra instinct I do make an exception and go for 3+ like the good ol days.

Every once in a while I do a month where I take 0 anything (coffee, alcohol etc.). We used to call those tolerance breaks but really, I think it's important to be aware of the substances we use and their effects. No better way than abstaining for a while and paying attention.