Welcoming Anne-Sophie Fluri – neuroscientist and founder of Brainwave - as guest writer to the Nolo blog:

If you’re like most people, your relationship with coffee feels… necessary. Not indulgent - essential. You don’t drink it for pleasure anymore, you drink it to feel normal.

That’s the dopamine loop of caffeine at work.

As a neuroscientist, this is something I see all the time- not because people lack discipline, but because their brain is doing exactly what it’s designed to do: adapt.

Most people think caffeine gives you energy.

It doesn’t really… at least not directly.

Instead, caffeine blocks a chemical called adenosine. Think of adenosine as your brain’s “fatigue signal.” It builds up throughout the day and tells you: slow down, you’re tired.

Caffeine steps in and blocks that signal.

Now here’s where dopamine comes in.

By blocking adenosine, caffeine indirectly boosts dopamine activity, especially in areas linked to motivation, focus, and reward. Not in a dramatic, drug-like way, but just enough to make you feel sharper, more driven, and slightly better than baseline.

That subtle lift is what hooks you.

Over time, your brain adapts. It’s always trying to stay balanced.

Here’s what happens:

• You drink coffee → dopamine activity nudges up
• Your brain adjusts → reduces sensitivity slightly
• You feel a bit flatter without caffeine
• You drink more → to get back to “normal”

And just like that, you’re in a loop.

It’s not addiction in the classic sense - caffeine is much weaker than drugs like cocaine - but it’s still a form of dependence driven by your brain’s reward system.

Late-day coffee can also subtly increase impulsivity and disrupt your natural rhythms, making the next day feel harder… which drives the cycle again.

So how do we break the loop? (without quitting coffee) 

Here are some simple, neuroscience-backed shifts:

1. Stop using caffeine to fix dips

That afternoon “need” for coffee is often not about caffeine. It can be mental fatigue, digestion after a big meal, or natural energy fluctuations. Before reaching for coffee, try a short walk, water, or even a Nolo.

2. Protect your dopamine elsewhere 

Caffeine becomes a crutch when it’s your only source of drive. Support your brain with:

- Adequate sleep
- Movement
- Morning sunlight
- Meaningful work and relationships

3. Delay caffeine slightly

 If you’re relying heavily on coffee first thing, try letting your brain wake itself up first. Even a short delay can help reset your sensitivity. And if - like me - you love the ritual, start with a decaf!

At Brainwave, this is exactly what we teach: when you understand how your brain works, you can work with it not against it.

Anne-Sophie Fluri is a neuroscientist and founder of Brainwave, where she delivers keynotes and training on the brain, mental fitness, and how to build a more energised, focused, and fulfilling life.

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