NAP product guide
Which NAP tool should I use?
You do not need to use every NAP tool. Start with the one that feels most useful today.
NAP is a set of small tools rather than one long system, and this guide covers the seven primary start points — not an exhaustive inventory of everything built. The core tools can be used separately and in any order. Two things are different: NAP Recap reads the records already in your account, and the account-only preview features need you to be signed in.
Last reviewed 2026-08-28
The quick answer
- New to NAP and unsure where to begin: Start Here.
- You need to shape today's plan around the energy you actually have: the Daily NAP Planner.
- Today is already hard and you want fewer decisions: the Low-Energy Rescue Plan.
- You want to write down sleep, naps and quiet rest in your own words: the Sleep & Nap Journal.
- You would rather work on paper, or away from a screen: the NAP Quick Start Pack — Beta.
- You have recorded a few days and want them described back to you: NAP Recap.
- You want a private place to keep observations about approaches you may want to try again: What tends to help?
Compare the tools
| Tool | What it is for | Account required | Where information is kept | What you can print, download or export | Status |
|---|---|---|---|---|---|
| Start Here | Orientation. A short set of situations — recently diagnosed, struggling at work, supporting someone — each pointing at one next page. | No | Nothing is recorded. It is a reading page. | Nothing to export. It prints like any web page. | Available and free |
| Daily NAP Planner | Shaping one day: check in with how today actually is, add what the day is asking of you, then sort it into keep, place carefully, flex, postpone or release. | No. Signing in adds the option to save a plan, and opens the built complimentary-preview features listed below. | In your browser on this device. If you are signed in, you can choose to save a plan to your account. | No file export today. Saved plans can be read again in your account. | Available and free |
| Sleep & Nap Journal | Recording nighttime sleep, planned and unplanned naps, and quiet rest, in your own words. No wearable needed. | No. An account keeps entries across devices. | On this device by default. Signed in, entries live in your account, and device entries can be copied there. | Download your entries as CSV or JSON. | Available and free |
| Low-Energy Rescue Plan | A single worksheet for a difficult day: how today feels, what cannot move, one priority, rest blocks, and a message you can send. | No | In your browser on this device. | Print or save as PDF, or download it as a plain-text file. | Available and free |
| NAP Quick Start Pack — Beta | Five short pages that explain how NAP works and let you use it on paper. | No | Anything you type into the browser version stays in your browser on this device. The PDF holds nothing. | Direct PDF download, printing, save as PDF, and a plain-text version. | Available and free — beta |
| NAP Recap | A private description of a rolling seven days, a calendar month, or a range you choose yourself of up to 366 days — built only from what you already recorded. Two periods can also be described side by side. | Yes | In your account, readable only by you. | Download the recap as a text file. | Premium feature — complimentary during NAP preview |
| What tends to help? | A private list of your own observations about approaches you may want to remember or try again. | Yes | In your account, readable only by you. | Download your entries as CSV or JSON. | Premium feature — complimentary during NAP preview |
Complimentary preview means the tool is open to everyone with an account at no cost while NAP is in limited beta. Nothing is for sale, there is no checkout, and no price is published.
- Built and open now as complimentary Premium previews: custom task categories, custom check-in measures, personal planning rules, safe CSV or JSON import with preview, duplicate handling and undo, managed reusable tag and context sets, saved filter sets with multi-tag and multi-context facets, the weekly NAP Recap, monthly and custom-range NAP Recaps of up to 366 days, side-by-side comparison of two longer ranges, the user-authored “What tends to help?” library, and Report Studio V1, which composes an appointment or nonmedical support report you already generated into your own title, sections and order.
- Still planned, and not built: automatically generated “What tends to help?” observations, pattern surfacing and contextual comparisons beyond the side-by-side description already built, cross-device syncing and backups, calendar-aware planning, connected sources and wearables, and community.
If you are new: Start Here
Start Here is a reading page, not a form. It lists a handful of situations and sends you to one page for each, so you do not have to guess what NAP contains. Nothing is saved, and nothing is asked of you.
Choose it when you would rather be pointed somewhere than browse. It takes a couple of minutes, and it is a reasonable place to send someone who is trying to understand what you deal with.
If you are planning a day: the Daily NAP Planner
The planner runs on three steps. Notice: a short check-in on how today actually is. Adjust: add the things the day is asking of you, with rough effort and timing. Prioritize: NAP sorts them into what to keep, what to place carefully, what can flex, and what to postpone or release, and you can move anything by hand.
Your planner information stays in your browser on this device. If you have an account and you are signed in, a Save control appears so a finished plan can be kept in your account and read again later. Nothing is saved to an account unless you choose it.
The planner sorts and describes. It does not measure your alertness, score your day, or predict how tomorrow will go.
If today is already hard: the Low-Energy Rescue Plan
The Rescue Plan is one worksheet designed for a day when planning itself feels like too much. It asks fewer questions than the planner and it is written to be usable on paper. You can fill it in on screen, print it, save it as a PDF, or download it as plain text.
What you type is kept in your browser on this device so the page can be reopened later. No account is involved.
If you want to write things down: the Sleep & Nap Journal
The journal records nighttime sleep, planned naps, unplanned sleep and quiet rest, with your own tags and notes. There are no scores, no streaks and no targets.
Without an account, entries stay on this device. With an account, entries are stored in your account and follow you between devices, and entries already on the device can be copied across. Either way, you can download everything as CSV or JSON.
If you would rather use paper: the NAP Quick Start Pack
The Quick Start Pack is a free five-page download in beta. It explains what NAP means, the three steps, permission to use one page at a time, how to pick that page, and where your answers live. There is no checkout, no email address and no account.
A separate guide covers it in detail, including how the browser version stores what you type and how to delete it.
If you have already recorded a few days: NAP Recap
NAP Recap describes a period using only what you recorded in NAP: a rolling seven days, a calendar month, or a first and last date you choose yourself of up to 366 days. It needs an account, because it reads your own saved information. If the period you chose is mostly empty, it says so plainly rather than filling the gap.
Two longer ranges can also be described side by side, each against its own length, with the counts shown next to each other. NAP does not work out a verdict, explain a cause, or tell you what changed.
NAP Recap describes what you recorded. It does not diagnose, predict or explain why something happened, and no part of it is artificial-intelligence interpretation.
If you want to remember what you tried: What tends to help?
This is a private, owner-only list of your own observations: what you tried, what you noticed afterwards, and whether you might try it again. It needs an account. Entries are yours to edit, delete and export at any time.
An entry reflects what you noticed. It does not prove that something caused an outcome or that it will help again.
What NAP tools do not do
- No NAP tool diagnoses narcolepsy or any other condition.
- No NAP tool monitors you, tracks you in the background, or watches for events.
- No NAP tool treats anything, recommends treatment, or interprets medication.
- No NAP tool scores your day or judges how productive you were.
- NAP does not review what you record and does not share it with anyone. You can still download your own files and choose to share them yourself.
What to do next
- Start Here
A short set of situations, each with one next page.
- Open the Daily NAP Planner
Free, no account, stays on this device.
- Open the Low-Energy Rescue Plan
One worksheet for a hard day.
- Open the Sleep & Nap Journal
Record sleep, naps and quiet rest.
- Get the NAP Quick Start Pack — Beta
Five pages, free, download or use in the browser.
- Open NAP Recap
Needs an account. Sign-in required.
- Open What tends to help?
Needs an account. Sign-in required.
Privacy and limitations
- Planner, Rescue Plan and the browser Quick Start Pack keep what you type in your browser on the device you used. Clearing site data, or using a different browser or device, means it will not be there.
- Journal entries are on your device unless you sign in and choose to keep them in your account.
- NAP Recap and What tends to help? require an account and are readable only by you.
- On a shared or public device, anything kept in the browser can be seen by the next person using that browser profile. Each browser-based tool has its own reset or delete control.
- This comparison describes NAP as of the last-reviewed date. The capabilities that are planned or unavailable — cross-device syncing and backups, calendar-aware planning, connected data sources and wearables, and community features — are not built, and are not described here as if they exist.