NAP product guide
How to use the Low-Energy Rescue Plan
When planning feels like too much, the Rescue Plan helps make today smaller and gentler.
It is a single page you work down, aimed at the day you are already in rather than the day you meant to have. It is free, needs no account, saves itself on your device as you type, and prints cleanly if you would rather work on paper.
This guide describes the eight steps in the order they appear, and what the tool does with what you write.
Last reviewed 2026-08-28
When to reach for it
The Daily NAP Planner is for shaping a day. The Rescue Plan is for rescuing one. Reach for it when the day is already harder than expected, when the planner feels like one decision too many, or when you need to work out what can be dropped and how to tell someone.
You do not have to complete it. Filling in two steps and stopping is a perfectly good use of the tool.
The eight steps
- How today feels — a self-described 1–5 capacity level with plain wording, plus room to describe the day and any notes about body and head.
- Immovable obligations — the things that genuinely cannot move today, each with a time and a short note about why.
- One priority — the single thing that would make today count, and optionally why it matters.
- Keep, move or release — each remaining item is marked kept today, moved to another day, or released so it does not have to happen.
- Rest blocks — deliberate rest placed into the day, labelled as sleep, a nap, quiet rest or low-demand time, with a rough when.
- What is enough for today — a short honest list defining a finished day.
- Rescheduling message — a draft message built from what you filled in, in a warm, brief or work tone, with an optional reason and full control to write your own.
- A gentler version of the day — the same day at half the pace, written down before you need it.
Each step carries a few optional prompt questions. They are planning prompts, not instructions, and ignoring them changes nothing.
The rescheduling message
The message builder assembles a draft from who you are writing to, what is moving, a proposed new time, and the tone you choose. Sharing a reason is off by default and stays off unless you turn it on. If you write your own text, your version is used instead of the generated one, every time.
The draft is a starting point rather than a script. You are never required to explain a health reason to anyone, and the tool does not assume that you will.
Saving, printing and downloading
| Control | What it does | Where the result goes |
|---|---|---|
| Automatic saving | Saves quietly to this browser as you type, and shows the time it last saved | Local storage in this browser only |
| Save now | The same save, on demand, with a confirmation — useful if you want to be sure before closing the tab | Local storage in this browser only |
| Print or save as PDF | Opens your browser's print dialogue with a clean sheet, in US Letter or A4 | Your printer, or a PDF you choose to save |
| Plain-text download | Downloads a .txt version of the plan with no tables or columns, which screen readers and simple editors handle well | A file on your device |
| Reset and delete from this device | Clears the plan and removes it from this browser, after a confirmation step | Nothing is kept |
- The plan can be printed empty as a blank worksheet, or printed after you fill it in.
- If your browser blocks local storage, the tool says so rather than pretending the plan was saved.
- There is no account and no sign-in in this tool: what you write is stored in this browser, is not transmitted to NAP by the tool, and is not saved to a NAP account. Printing or downloading a plain-text copy happens only when you choose it.
What this tool is not
The Rescue Plan is a same-day planning worksheet. Being precise about that matters, because the name could suggest something it deliberately is not.
- It is not an emergency plan, a crisis plan, or an advance support plan.
- It is not a substitute for medical care, and it does not replace advice from your own clinician.
- It does not contain a "who to tell" contact list or a record of what genuinely helps you — those are not fields in this tool.
- It does not diagnose, measure or treat anything, and it makes no assessment of how you are.
In NAP's own words on the page: this worksheet supports planning and organization. It does not diagnose, measure, or treat anything, and it is not a substitute for care from your own clinician. If today involves a crisis or your safety, contact your local emergency service or a crisis line.
Privacy on a shared device
The plan is stored in the browser you filled it in, which means anyone else using that browser profile could open the tool and read it. If you are on a shared or public computer, use the reset control when you finish, or work in a private window so nothing is left behind.
After the day is over
- There is one plan stored at a time, dated. Starting a new one replaces the stored copy, so download or print anything you want to keep.
- If you want a longer record of days like this, the Sleep & Nap Journal is the tool for that.
- If the day is already back on its feet, the Daily NAP Planner picks up from here.
What to do next
- Open the Low-Energy Rescue Plan
Free, no account, saved on your device.
- Open the Daily NAP Planner
For shaping a day rather than rescuing one.
- Record the day in the journal
Nights, naps and quiet rest, in your own words.
- Tell NAP how it went
Product feedback about this tool.
Privacy and limitations
- What you write in the Rescue Plan is stored in this browser. The tool does not transmit it to NAP and does not save it to a NAP account; printing or downloading a plain-text copy is an explicit action you take.
- Automatic saving keeps one dated plan at a time; starting another replaces the stored copy.
- Print or download anything you want to keep before you reset.
- On a shared device, reset when you finish or use a private window.
- It is a planning worksheet, not an emergency, crisis or advance support plan, and not a substitute for medical care.