Take one capsule when you wake up and if you work out in the afternoons, take a capsure before you work out, or take it in the afternoon anyway, preferable about 6-8 hours before bed. You will get the benefit of energy from it because it is a CNS stimulant, but you will normally not get the jitters, nor should there be a crash. Too close to bedtime, it may keep you awake though. This would be my own personal schedule, but you may find a better schedule for yourself by experimenting a bit.