There's a lot of things in life that seem to give you a "+10" boost in the short term, and then gives you a mid-term "-1".
The first example to come to mind is consumer debt... you can get indebted at somewhere from 4% to in the 20 percents of interest. At 12% interest, you get $100 now, and then you pay -$1 to service interest every month until the balance is paid down.
That seems like not such a big deal. It's just a lousy dollar, right? And indeed, you can take any of the short-term-boost-suffer-mid-term interventions if the situation genuinely calls for it, and it's -- well, not good, but totally understandable.
Junk food works the same high. High calorie, low fiber, low nutrient junk food often gives you a boost to blood sugar and picks up your mood and energy. Well, that's in the short term -- you crash shortly afterwards, and wind up slightly less healthy than if you didn't eat that way.
You thus wind up in a funny situation where a lot of high-leverage situations would seem to call for one of these +10/-1 tradeoffs, and yet, people who make these tradeoffs constantly eventually wind up with serious problems. If you stack up enough usage of things that punish you in the mid-term and long-term, eventually you're taking short term boosts just to catch up and get back to normal, which is a tough place to be.
So, once you realize this, what do you do? It's good if you can cut down on those short-gains long-pains type activities, even cutting them to zero. But if that's not realistic, it at least makes sense to cycle off at some point if possible. If you're a heavy caffeine user, eventually you're waking up with hugely inflated levels of adenosine and needing your morning coffee to suppress that and get back to normal. The tolerance building and withdrawal effects of caffeine means you're playing a dangerous game.
Thankfully, caffeine is pretty safe and easy to navigate. You periodically ramp down your caffeine usage and quit entirely. You get a "clean slate" when you go back to it a couple months later. Many habitual coffee and caffeine drinkers have forgotten how much of a kick caffeine formerly produced, which becomes readily apparent when you've been off of it.
Look for when you're making the +10 / -1 tradeoff! Look to stop making the tradeoff, ideally. But if not, at least cycle away from it periodically so those -1's don't stack up and create a huge backlog of problems.